Dumbbell Leg Curl

Table of Contents:

 

Exercise Information

  • Alternative Names: Dumbbell leg curl on bench
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbell
  • Muscles Targeted: Hamstrings
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 10-12 reps each
  • Variations: None
  • Alternative: None

The dumbbell leg curl is similar to the basic leg curl except that you perform the exercise by lifting a dumbbell placed securely between the arches of your feet. It is an ideal exercise for experienced gym trainees because keeping the dumbbell stable while holding it between your feet could be quite challenging for a beginner.

Dumbbell Leg Curl Exercise Information

  • Alternative Names: Dumbbell leg curl on bench
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbell
  • Muscles Targeted: Hamstrings
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 10-12 reps each
  • Variations: None
  • Alternative: None

How to do a Dumbbell Leg Curl

Place a dumbbell (weighing about 20-25 lbs) on the floor near the end of the bench. Lie in a pronated position so that the knees are at the edge and you can easily reach the dumbbell with your feet. Lift the dumbbell using your feet and keep it stable by securing it between your feet. Extend your legs fully and hold the sides of the bench for stability. Bend at your knees to curl the weight up towards your butt and lift it as far as you can. Pause for one second and lower the weight under control to the initial position.

Tips

  • If you find it difficult lifting the weight from the floor, you can have someone who would place the dumbbell between your feet.
  • Keep your upper legs and body as still as you can throughout the movement. Avoid using a heavy dumbbell to prevent your body from jerking or swinging.

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