Exercise

Dumbbell Lying Leg Curl

Also known as: dumbbell lying femoral, dumbbell leg curl, lying dumbbell hamstring curl

Dumbbell Lying Leg Curl is a isolation exercise for the hamstrings. Main target: biceps femoris. Also works: semitendinosus & semimembranosus and medial gastrocnemius. Equipment: dumbbell.

EquipmentDumbbell

TypeIsolation

MovementPull

CategoryStrength

Muscles worked

Primary

Biceps femoris

Secondary

Semitendinosus & semimembranosus Medial gastrocnemius

How to do it

Lie face down on a flat bench with a dumbbell held securely between your feet, legs hanging off the end.
Keeping hips pressed into the bench, bend the knees and curl the dumbbell toward your glutes.
Squeeze the hamstrings at the top, then lower the dumbbell slowly to the starting position.