Dumbbell hamstring curl

Proper Position

• Lie face down on a flat bench, with your legs extended and your knees just over the edge of the bench.
• Ask a partner to place a dumbbell between your feet, or if you’re alone, carefully position the dumbbell with your hands before lying down.
• Hold the dumbbell firmly between your feet by contracting your calves and leg muscles for stability.
• Keep your torso in contact with the bench and your hands gripping the edges of the bench for support.

Movement

• Slowly bend your knees to lift the dumbbell toward your glutes, contracting your hamstrings.
• Stop when your knees form about a 90° angle or slightly more, as long as it’s comfortable.
• Lower your legs slowly back to the starting position, controlling the dumbbell.
• Repeat for the desired number of repetitions.

Breathing

• Inhale as you lower the dumbbell.
• Exhale as you lift the dumbbell.

Tips

• Keep the movement smooth and controlled to prevent the dumbbell from slipping.
• Avoid fully locking your knees at the bottom position to protect the joints.
• If the exercise is too challenging, use a lighter dumbbell or start without weights to master the technique.
• Focus on engaging your hamstrings and avoid arching your lower back.