All you need is just one Dumbbell to perform this hamstring-focused exercise called the dumbbell leg curl exercise.
As it mainly works for the hamstring muscle group, That’s why it is also known as the dumbbell hamstring curl workout.
In this article, we provide you with all the details about dumbbell leg curl workouts like how to do a hamstring curl at home?, What are the benefits of this workout?, and their alternatives also.
Let’s dive into it and grab the details of this workout in which you have to need a dumbbell only to do the exercise.
Contents
- 1 Hamstring Curl (Dumbbell Leg Curl) Exercise Benefits
- 1.1 Key Highlights
- 1.2 Dumbbell Leg Curl Muscle Worked
- 1.3 How to do Leg Curl (Hamstring Curl) with Dumbbells?
- 1.4 Tips to avoid common mistakes for Hamstring Curl Exercise
- 1.5 Dumbbell Leg Curl Weight Suggestion
- 1.6 Reps & Sets for Hamstring Curl Exercise at Home
- 1.7 Dumbbell Leg Curl Alternatives
- 1.8 FAQs:
- 2 Conclusion
Hamstring Curl (Dumbbell Leg Curl) Exercise Benefits
It strengthens the Hamstring muscle group and also helps improve dynamic knee joint stability. Apart from the hamstrings, it works the calves, glutes and lower back as well. You can do it at the gym or at home as well.
Key Highlights
| Primary Muscle | Hamstrings |
| Secondary Muscles | Glutes, Calves |
| Preparation | Dumbbells, Flat/Matte Surface / Flat Bench |
| Objective | Strength |
| Effort Type | Pull |
| Difficulty Level | Medium |
| Fitness Level | Intermediate |
| Place | Gym or Home |
Dumbbell Leg Curl Muscle Worked
Q: Which muscle worked during perform hamstring curl exercise?
A: The Hamstring Muscle
How to do Leg Curl (Hamstring Curl) with Dumbbells?
1. Get down, place dumbbells between your feet, and lie prone(face downwards) on the floor or on the flat bench if you’re in the gym(knee should be at the edge of the bench).
2. Breathe in and curl your leg from your knees up to where your feet are straight above your knees.
3. Breathe out and slowly lower your feet down so that you resist gravity until the dumbbell just touches the ground.
4. Start from Step 1 again.
Note: For tutorial purposes, you can see the below gif on “How to do a dumbbell leg curl” at home or gym.
Tips to avoid common mistakes for Hamstring Curl Exercise
- Start this exercise with light weight and gradually increase the weight with sets. Using too heavy a weight can cause injury or muscle jerk.
- Try to keep constant tension by continuous exercise movements; don’t rest for a second when you are in a vertical position.
- You can do this exercise with a trainer to place the weight between your feet properly to avoid imbalance
- Focus on moving the weight with your hamstrings using the full range of motion.
- You can also do this exercise on the floor if a bench is unavailable.
- Take complete rest for 24-48 hours before training the same muscle or hamstrings.
Dumbbell Leg Curl Weight Suggestion
Generally, the dumbbell leg curl weight depends on individual capacity. Proper exercise form is most important, start with low weight and gradually increase it.
For example, beginners can just start with 5-10 lb and practice the right form of exercise.
Later on, it can be increased to 30-50 lb or more depending upon the individual capacity.
Reps & Sets for Hamstring Curl Exercise at Home
Repetitions and Sets depend on the objective of your workout such as Strength, Mass, or Endurance.
So decide your workout objective and follow the Reps and Sets accordingly.
| Aim | Reps | Sets | Suggestion |
|---|---|---|---|
| For Mass Building | 12-15 | 3 | Increase 1 or 2 reps with each set with medium-heavy weight (Perform slowly eccentric) |
| For Strength | 8-10 | 4 | Heavyweight, controlled movements |
| For Endurance | 15-20 | 2-3 | Medium-light weight, higher repetition range |
Dumbbell Leg Curl Alternatives
Dumbbell leg curl exercise mainly targets the hamstring muscle group so its alternative exercises must primarily work the same muscle group.
Hamstring Curl Alternative with Dumbbell
Following are alternative exercises for dumbbell leg curl that can be performed at home with minimum requirements like dumbbells or kettlebells.
- Dumbbell Stiff Legged Deadlift
- Dumbbell Single Leg Deadlift
- Stiff Legged Kettlebell Swing
- Good Mornings
- Dumbbell Glute Bridge
- Dumbbell Sumo Squat
- Reverse Lunges
Alternative with uses of other equipments
Following are alternative exercises for the Hamstring curl that can be performed with other equipment at the gym.
- Conventional Deadlift with Barbell
- Romanian Deadlift with Barbell
- Single Leg Romanian Deadlift
- Good morning with Barbell
- Barbell Hip Thrust
- Seated Leg Curl on Machine
- Leg Press (Machine)
- Leg Extension on Machine
FAQs:
Can I lie down on the ground instead of on the bench?
Yes, you can. Just avoid contacting the dumbbell on the ground while exercising and keep the tension continuing.
Does dumbbell leg curl target any muscle apart from the Hamstrings?
Yes, it also works with glutes and calves as well.
Can I do it daily?
We recommend resting 24-48 hrs before working the same muscle group as the Hamstrings.
Are dumbbell hamstring curls effective?
Yes, dumbbell hamstring curl is an effective exercise to strengthen the hamstring muscle group and improve dynamic knee joint stability.
Conclusion
I hope you understand very well about “How to do a hamstring curl exercise at home or gym” regularly.
I also suggest that please keep in mind the points we noted earlier to avoid common mistakes in performing the workout if you are a beginner.
If you have any queries regarding this exercise then feel free to ask in the below comment section.
Our goal is to change your mindset on how you perform so many workouts using a dumbbell only. Keep your support equally by sharing this workout tutorial with your friends.