Dumbbell Hamstring Curl Guide

The Dumbbell Hamstring Curl is a variation of the traditional Lying Hamstring Curl exercise. It is an isolation exercise that primarily targets the hamstrings, with secondary activation of the glutes and calves. The exercise is performed lying face down on a bench with a dumbbell held between the feet, and involves flexing the knees to lift the weight towards the buttocks.

Steps to perform:

1. Lie face down on a bench, placing the dumbbells between your ankles.
2. Position your hips at the edge of the bench for full range of motion.
3. Grasp the sides of the bench for stability.
4. Exhale as you bend your knees, lifting the dumbbells toward your glutes.
5. Squeeze your hamstrings at the top of the movement.
6. Inhale as you lower the dumbbells in a controlled manner.
7. Keep the movement slow and deliberate for optimal hamstring engagement.
8. Focus on maintaining stability and proper form throughout.