Dumbbell Lying Femoral Curl
Isolate and strengthen your hamstrings with Dumbbell Lying Femoral Curls! A targeted exercise for muscle definition and improved leg strength.
The Dumbbell Lying Femoral Curl mainly works the hamstrings, with help from the glutes & hips. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Lying Femoral Curl Muscles Worked
Primary
Hamstrings
Secondary
Glutes (gluteus maximus)
Dumbbell Lying Femoral Curl Variations and Alternatives
How to do the Dumbbell Lying Femoral Curl
Select a dumbbell with the appropriate weight for your fitness level.
Lie face down on a flat bench with your knees slightly off the edge.
Position the dumbbell between your feet, using your arches or ankles to grip it securely.
Start with your legs fully extended, perpendicular to the floor.
While keeping your upper body stationary, slowly bend your knees to curl the dumbbell toward your glutes. The movement should come from your hamstrings.
Lift the weight as far as possible without lifting your hips off the bench.
Hold the peak contraction for a moment before slowly extending your legs back to the starting position.
Perform the desired number of repetitions and sets, ensuring to maintain control of the weight throughout the exercise.
Remember to keep your movements controlled and avoid using too heavy a weight, which can lead to using momentum rather than targeting the muscles intended. It's always good to start with lighter weights to master the technique before progressing to heavier dumbbells.
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Dumbbell Lying Femoral Curl FAQs
What muscles does the Dumbbell Lying Femoral Curl work?
The Dumbbell Lying Femoral Curl mainly works the hamstrings, with help from the glutes & hips. The main muscles are the hamstrings.
What equipment do you need for the Dumbbell Lying Femoral Curl?
Exercise bench or dumbbells.
What workout day should the Dumbbell Lying Femoral Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Lying Femoral Curl variations and alternatives?
Similar exercises include the Bodyweight Lying Leg Curl, Dumbbell Lying Decline Leg Curl, Dumbbell Hyperextension and Dumbbell Jefferson Curl.
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