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Dumbbell Lying Hamstring Curl

Dumbbell Lying Hamstring Curl

The Dumbbell Lying Hamstring Curl is a fantastic exercise that targets the hamstrings, the muscles located at the back of your thighs. This particular variation adds an extra challenge by utilizing dumbbells, which helps to increase resistance and promote muscle growth. By lying down on your stomach and performing this movement, you engage your hamstrings in an isolated manner, allowing for greater muscle activation and development. The primary muscles worked during the Dumbbell Lying Hamstring Curl are the biceps femoris, semitendinosus, and semimembranosus. These muscles are responsible for flexing the knee joint and extending the hip joint, making them vital for numerous daily activities, such as running, jumping, and bending the knees. In addition to targeting the hamstrings, this exercise also engages the glutes and calves to a lesser extent. Strengthening these muscle groups helps to enhance overall leg stability, balance, and athletic performance. Moreover, strong hamstrings are essential for preventing injuries, particularly in the knees and lower back, making the Dumbbell Lying Hamstring Curl an excellent addition to any leg workout routine. To maximize the benefits of this exercise, it is crucial to maintain proper form throughout the movement. By keeping your core engaged, maintaining a stable spine, and controlling the range of motion, you can ensure targeted activation of the hamstrings while minimizing the risk of injury. Always start with a weight that allows you to maintain good form, gradually increasing the resistance as you gain strength and confidence. Incorporating the Dumbbell Lying Hamstring Curl into your regular workout routine will help you develop stronger, more defined hamstrings, improve lower body strength, and reduce the risk of injury. Remember to warm up adequately before performing this exercise and consult with a fitness professional to ensure it is suitable for your specific fitness goals and current physical condition.


  • Lie face down on a flat bench and position a dumbbell between your feet.
  • Hold onto the bench for stability and contract your hamstrings to curl the dumbbell towards your glutes.
  • Squeeze at the top of the movement and then slowly lower the dumbbell back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining good form throughout the exercise.
  • Engage your core muscles to stabilize your body.
  • Start with a weight that allows you to perform the exercise with proper form.
  • Control the movement and avoid using momentum to lift the weight.
  • Make sure to fully extend your legs and squeeze your hamstrings at the top of the movement.
  • Don't rush through the exercise; aim for a slow and controlled tempo.
  • Keep your back flat against the floor or bench during the entire movement.
  • Experiment with different foot positions to target different areas of your hamstrings.
  • Increase the weight gradually as you get stronger and more comfortable with the exercise.
  • Remember to warm up before performing the Dumbbell Lying Hamstring Curl.


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