Liftsmith

Dumbbell lying leg curl

A isolation exercise for the hamstrings. Equipment: dumbbells and flat bench.

Orbit
Drag to rotate

WorksHamstrings

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

  1. Setup: Lie face down on a bench, a dumbbell squeezed between the feet.
  2. Curl the heels toward the glutes
  3. Lower slowly without dropping it

Muscles worked

Dumbbell lying leg curl: 3D figure mid-rep with the hamstrings highlighted

Equipment

Alternatives

Exercises that train the same main muscles. See all dumbbell lying leg curl alternatives.

More hamstrings exercises

Put the dumbbell lying leg curl in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

Start free in your browser

Get dumbbell lying leg curl in your plan

Start free