Dumbbell Hamstring Curl Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
- primary: hamstring
- secondary: calves, gluteal
- tertiary: lower back
How to perform?
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:
- Lie face down on a bench, placing the dumbbells between your ankles.
- Position your hips at the edge of the bench for full range of motion.
- Grasp the sides of the bench for stability.
- Exhale as you bend your knees, lifting the dumbbells toward your glutes.
- Squeeze your hamstrings at the top of the movement.
- Inhale as you lower the dumbbells in a controlled manner.
- Keep the movement slow and deliberate for optimal hamstring engagement.
- Focus on maintaining stability and proper form throughout.
Variations
Barbell Curls
isolationConcentration Curls
isolationDumbbell Preacher Curls
isolationEZ Bar Curls
isolationEZ-Bar Preacher Curls
isolationIncline Dumbbell Curls
isolationMachine Preacher Curls
isolationNautilus Bicep Curls
isolationReverse Dumbbell Curls
isolationReverse EZ-Barbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationSeated Dumbbell Curls
isolationSeated Hammer Dumbbell Curls
isolationStanding Wide Cable Curl
isolationStanding Hammer Curls
isolationStanding Dumbbell Curls
isolationStanding EZ-Bar Cable Curl
isolationStanding Alternating Dumbbell Curl
isolationStanding Alternating Dumbbell Hammer Curl
isolationSpider Dumbbell Curls
isolationSeated Leg Hamstring Curl
isolationMachine Single Leg Hamstring Curls
isolationSeated Single Leg Hamstring Curls
isolationStanding Single Leg Hamstring Curl
isolationMachine Lying Leg Hamstring Curls
isolationMachine Single Leg Hamstring Curls
isolation
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isolation