Keep your eyes up and lift the dumbbells in a straight movement until you reach your starting position. However, the resistance is applied differently, and this makes the exercise more difficult if you’re doing a leg curl at home. Bending at the knees only slowly curl the dumbbell up towards your buttocks. 3-4 Sets for 10 Reps. Gym equipment is the most convenient tool for targeting these large muscles just below your glutes -- in fact, that's exactly what a leg curl machine is built to do. Action: Hamstring curls are an isolation workout, meaning they target only the hamstrings. The dumbbell hamstring curl is a highly underrated exercise. Exercise Tips: Start the exercise by using a very light weight. Repeat for desired reps. It follows the same idea behind a leg curl machine but at a barer bones approach. Raise the dumbbell as far as comfortably possible or just past 90 degrees. If you don’t have a dumbbell for the at home lying leg curl, you can use a resistance band instead. Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position. 13 Intense Bicep Curl Variations 1. Dumbbell Leg Curl: Requires you to pick up a dumbbell secured between the arches of the feet while lying with your face down on the leg curl machine. But chances are, your first choice is to hop on the lying or seated leg curl machine. Banded Leg Curl: Involves sitting on a bench with your legs straight and the band secured behind your ankles and then moving your feet towards the bench. If you don’t have access to a leg curl machine or wish to replicate the exercise at home then you can try the Dumbbell Leg Curls. Seated Leg Curls Therefore, start light until you get used to the exercise. Dumbbell Zottman Curl The Zottman curl provides the benefits of two exercises in one, as it works your forearms and biceps at the same time. Strong hamstrings make for strong knees. ‍♂️ Plus, there are some exercises that might work better for you. Use a controlled tempo to keep focus on your hamstrings Drive your hips into the floor Think about pushing the weight as you lower the weight down. Setup: a) Grab a pair of dumbbells with your palms facing forward. Dumbbell Leg Curls. b) Assume a standing position with your feet roughly hip width apart. This exercise only requires you to use a dumbbell. Try each leg curl out to see which works best for you. Tables of lying leg curl strength standards for men and women. The most difficult element of the dumbbell leg curl exercise is learning how to hold the dumbbell securely between your feet. How to Do a Lying Leg Curl With a Dumbbell at Home. But these can get boring. 11. This is another workout that requires a workout bench to complete. Lying leg curl with a dumbbell at home . Dumbbell Lying Leg Curl. If you have access to dumbbells, the lying dumbbell hamstring curl can replicate the movement of a lying leg curl machine. First, let’s go over the steps for the seated leg curl. 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