Hold a dumbbell vertically by it’s head. At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. Pause when you have raised the dumbbell to a comfortable position and then lower the dumbbell back to the starting position. 3-4 Sets for 10 Reps. Deadlifts are an excellent compound exercise that focuses on the hamstrings but also works the other major leg muscles. Stand while … Presented by Real Jock Gay Fitness Health & Life. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F. Starting with your heal, push yourself back to your starting position. Bending your knees and focusing on moving the weight with your hamstring, curl the dumbbell in a controlled movement. Then send it to yourself, or a friend, with a link to retrieve it at any time. Your email address will not be published. With dumbbells, you can simply drop the weights to avoid injury. Your Shopping Cart will be saved with Product pictures and information, and Cart Totals. Select an appropriate but challenging weight of dumbbells and stand up straight while slightly bending your knees. The lighter weight typically used with dumbbells may help to better simulate a lying leg curl than other exercises on the list. Exhale as you slowly curl one dumbbell up towards your shoulder. Your email address will not be published. However, leg day can sometimes present a problem with its need for resistance in getting results. Do you think anyone who started sports but didn’t do this? Give yourself 4-5 days between leg days to allow full recovery. Dumbbell Lying Leg Curl. You should feel engagement in your hamstrings. Keeping your legs and feet squeezed together, exhale as you curl the dumbbell up toward your buttocks. FQCD Fitness All-in-One Dumbbell/Barbell Weight Bench - Comes with Barbell Rack Stand, Leg Curl and Removable Bicep Curl Preacher Pad - for Home Gym Fitness and Exercise £1,545.69 £ 1,545 . While bending over, your hips should move back if you are using proper form. This is where you can add some variation – hold the dumbbell at your chest center, higher, or more out for a different engagement of your shoulders and core. In this case, stability ball hamstring curls, reverse hypers, and bodyweight GHRs outperformed the lying leg curl machine. Do not raise the dumbbell as far back as you would on the leg curl machine since it can slip and fall. Classification. 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My Gym Doesn't Have #2: Preacher Curl, Adductor/Abductor Machine and Inverted Leg Press Real Workout: Glutes/Hamstrings January 2016 The Best And Worst Condiments The dumbbell leg curl is an isolation exercise which effectively builds muscle and strength in the hamstring muscles located in the lower posterior chain (Backside of the body). Now, it’s a rather simple exercise to perform but it does require a little strategy to place a dumbbell between your feet. Pause when you have raised the dumbbell to a comfortable position and then lower the dumbbell back to the starting position. If you don’t have access to an elevated platform at your gym, you can use a flat bench for this exercise. While performing a lunge, always make sure to keep your back straight and keep your knees from tracking over your toe during the movement in order to prevent knee joint stress. Not only does this exercise help an athlete improve their performance, but it brings ease in everyday life for even the non-athletic people. During rest days, switch to other muscle groups and consider adding a day for cardio. It follows the same idea behind a leg curl machine but at a barer bones approach. Take your step backwards instead of forwards for an increased challenge in your balance. This exercise makes for the perfect replacement to the leg curl machine. We won’t spam you and only send emails when we have important news. 3-4 Sets for 10 Reps. By working on the dumbbell curl, you can make the arms grow and strengthen. Repeat these steps, alternating the leg you take your beginning step with. 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. The Ironmaster Quick-Lock Adjustable Dumbbells are a great choice here and can more than cover the weight ranges that you will need. Have someone place the dumbbell between your feet to make the process easier. 4. You only need one dumbbell … Stand up straight with your knees slightly bent. Apr 18, 2019 - Explore Shelley Wolf's board "Leg curl" on Pinterest. Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. For a full leg day that exercises the main leg muscles, give yourself at least an hour to complete the different workouts. Using your feet and keeping your upper body and legs stiff, pick up the dumbbell between your arches. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more. Tables of seated leg curl strength standards for men and women. Repeat movement, alternating beginning foot. Hold the dumbbells at your sides. Looking for an extra challenge in your dumbbell lunges? Hold your dumbbells at your sides. Ironmaster home gym equipment offers durable, adjustable and versatile equipment including adjustable dumbbells, adjustable kettlebells, our popular Super Bench, weight cages and much more. … Utility: Basic: Mechanics: Isolated: Force: Pull: Instructions. A few (including Arnold Schwarzenegger) like to do the movement in the standing, bent-over position. Hold a pair of dumbbells at your side and stand up straight in front of your weight bench or elevated platform. Sit comfortably on a bench with your feet slightly wider than shoulder width apart. Step forward with one leg and keep the other leg in place. This is "LYING LEG CURL DUMBBELL" by Jeff Gutowski on Vimeo, the home for high quality videos and the people who love them. Step ups can also be intensified by raising the platform. Bending your knees and focusing on moving the weight with your hamstring, curl the dumbbell in a controlled movement. Exercise Tips: Start the exercise by using a very light weight. Maintaining your balance, squat at your hips while keeping your back and torso straight. Common groupings include abdominals, arms, legs and the back. /***** CALLOUT AREA ADDED July 2017 *******/ ?>. Preparation. This is another workout that requires a workout bench to complete. However, many of the compound workouts that exercise the major leg muscles (hamstrings, calves, glutes and quadriceps) can also be done with a set of dumbbells. 3-4 Sets for 10 Reps. Lunges primarily work out the quads, but also work the calves, hamstrings and glutes. FitnessVolt.com - 1700 Lincoln St. Denver, CO. © Copyright 2010 - 2021 Fitnes Volt IBC. The dumbbell leg curl works the hamstrings primarily with slight glute stimulation as well. Consider the following 5 compound workouts meant to increase strength and muscle mass in the legs. Sign up for our e-newsletter and be the first to hear about Special Sales, Discounts and Big News from Ironmaster. Using your feet and keeping your upper body and legs stiff, pick up the dumbbell between your arches. How to Do a Lying Leg Curl With a Dumbbell at Home. Return to your beginning position while keeping your back straight. Keep your eyes up and lift the dumbbells in a straight movement until you reach your starting position. One of the biggest things in doing a deadlift is to keep your back straight and not round it. Tubing concentration curl. ©2020, Ironmaster LLC. And this is necessary for developing all muscles within a muscle group and is always a recommended training method. ExRx.net > Directory > Hamstrings > Exercise. This exercise will set your quads on fire. Using your firmly planted foot, push into your heal and lift the rest of your body. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. Leanbean Fat Burner Review – Does It Have What You Need To Get Lean? The most common that uses dumbbells in the goblet squat, also known as a front squat. The … Select your dumbbell weight and stand the dumbbell on the ground by the end of the bench. The seated leg curl is an exercise which builds muscle and strength in the hamstrings of the posterior chain (Backside of the body). … It prevents the risk of knee injuries, knee pain or even hip or lower back injuries by improving strength and flexibility. To perform this, you require only one dumbbell, but make sure to choose the right weight. Leg Curl Exercise Information. See more ideas about leg curl, fitness body, exercise. There are a few options for performing squats with dumbbells. Try the dumbbell leg curl for an alternative exercise to the lying machine leg curl. The single leg Romanian deadlift has the added benefit of working on core stability, in addition to hitting your leg muscles. During this exercise, try to keep your upper body and legs as still as possible and make sure that the dumbbell weight you select isn’t so heavy that it causes your body to sway. If a base adjustable dumbbell set doesn’t accommodate enough weight for your level of training, look for additional weight plate sets that will allow your dumbbells to meet your workout needs. This move is a two-for-one that targets your arms and shoulders. .Without rounding your back, raise the dumbbells back up. Continue to lower the dumbbells until you can’t go any lower comfortably. Empty cart. Dumbbell Concentration Curl Variations. The dumbbell leg curl is a fantastic example. Exhale during this portion of the exercise. Want to do lying leg curl without the machine? Multi-Function Fitness Bench, Weight Bench With Leg Extension And Leg Curl, Adjustable Workout Bench, Dumbbell Bench Home Gym Equipment For Men Women 3.4 out of 5 stars 27 $200.00 $ 200 . All Rights Reserved. Dumbbell Lying Leg Curl If you have dumbbells, then this lying hamstring curl alternative can conveniently replicate the movement of leg curl machine but with barer bones approach. Another big misstep in a deadlift is bending at the waist without moving your hip back. For maximum results, choose three or four of the exercises provided per workout session. The target point of the Dumbbell Curl movement is the biceps muscles. Make sure that the soles of your feet face the ceiling at all times. Then, lift the dumbbell off the floor so legs are is parallel to the floor. How to do it: Instead of doing a bicep curl with a dumbbell, use a weight plate and grab it by its end. Now, curl the dumbbell up until the top of the dumbbell is pointed at the ceiling. I'm NASM Certified Personal Trainer and nutritional coach since 2012. The heavy black line in the chart represents the lying leg curl: The other measurable muscle in the hamstring group, the semitendinosis, was tested too. Benefits of DB leg curl exercise: Practising this exercise provides you overall leg strength, and also develops the calf muscles if performed with the correct form and technique. Dumbbells also offer a safer way to perform certain exercises, as many barbell workouts require you to hold the weight on your shoulders, making it difficult to abandon the workout or drop the bar if something goes wrong. Arms, shoulders, back and ab home workouts can be accomplished fairly easily in your home and without much equipment, depending on your regimen. It can be used for many of your workout days for a variety of muscle groups. But it’s one of the most effective exercises to strengthen the back of your thighs and build strong, resilient knees. Use a light dumbbell to get the form down before attempting heavier dumbbell leg curls. Dumbbell Step Ups – 3 Sets 12 Reps On Each Leg. 11 Best Protein Powders Without Artificial Sweeteners, 10 Best Compact Home Gym Options To Consider Right Now, Cross-Body Crunch Exercise Guide and Videos, 10 Healthy Habits of Fit People Who Achieve Their Fitness Goals, Larry Wheels Gets Schooled By Arm Wrestling Champ Michael Todd (VIDEO), Shanique Grant 2x Ms. Physique Olympia Champ Announces Retirement From Bodybuilding, Arnold Sports Festival Postponed (September) With Dates Expected Next Week, Larry Wheels Incline Bench Presses 225lb for 50 Reps, 485lb for 7 Reps, Scores All-Time PR, Ronnie Coleman Says His Body Was ‘More Proportioned’ Than Big Ramy. Now, it’s a rather simple exercise to perform but it does require a little strategy to place a dumbbell between your feet. All Rights Reserved. Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position. Now, this exercise is a variation of the leg curl since there are several ways to do the exercise but it’s always great to include variety in your training. We respect your privacy and take protecting it seriously. Many home gyms don’t have dumbbells that are heavy enough. Ironmaster Quick-Lock Adjustable Dumbbells, *Super Bench with two or more attachments, *Super Bench with two or more attachments - Attachments, *Bench and Dumbbell Package Dumbbell Accessories, *Bench and Dumbbell Package Bench Attachments. Your Shopping Cart will be saved and you'll be given a link. Place a dumbbell between your feet and lie face down on the bench. Email: sm(at)fitnessvolt.com Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. Dumbbell Leg Exercises. Not sure where to start? While it is commonly stated that an effective leg day workout requires a squat rack and barbell equipment, the space needed for such equipment could be a limitation for your setup. Please add products before saving :). Shop today for Ironmaster direct pricing! A lying leg curl is often done on a weight machine at the gym, but you can duplicate the lower-body exercise at home using only a dumbbell or a resistance band. However, they are an exercise that requires acute attention to form, as a poorly executed deadlift can result in serious injury. A good set of adjustable dumbbells weights can be set to over 100lbs. While there are many different plans and workout programs out there, one common solution is to dedicate different days to different muscle groups to keep routines targeted and give your muscle groups time to rest while you work on other areas. Fully extend your legs so they hang past the edge of the bench. Dumbbell curl is one of the most basic arm movements. For the latest news and updates please follow us on, Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus). Hamstring curls are an isolation workout, meaning they target only the hamstrings. In planning a home workout schedule, taking the full body into consideration is important for maximized results and preventing injuries that can sideline your progress. Strong hamstrings make for strong knees. Alternating dumbbell curl. If you have a dumbbell, this is something you can do. Going with dumbbells for your leg day offers many advantages, including less space needed for storage and use, versatility across a multitude of workouts that target different muscle groups, and scalability and expansion with an adjustable dumbbell set. Stand up straight with your legs shoulder-width apart. Learn how to do single-leg twisting dumbbell curls. Do not worry, in case you do not have dumbbells; you can use a water bottle too! Dumbbells are inexpensive workout tools that can be used to achieve these goals. During all movements, keep your back straight and eyes looking forward. It is a very practical and effective exercise to do. Video is not supported by your browser. Dumbbell step ups are a complete leg buster. This is a lying leg curl alternatives that is somewhat a mirror image of the lying leg curl machine. However, it’s a great alternative to the lying leg curl which is performed on a machine because free weights build stabilizer muscles. Required fields are marked *. Lift your right leg’s knee, step up onto the platform and firmly plant your foot onto the elevated platform. Alternative Names: Lying leg curl, prone leg curl, hamstring leg curl, pronated leg curl Type: Strength Experience Level: Beginner Equipment: Machine Muscles Targeted: Hamstrings Mechanics: Isolation Average Number of Sets: 3-4 with 10-15 reps each Variations: Seated, standing, stability ball, dumbbell, and banded leg curls Alternative: Deadlift, glute-ham raise A weight bench can also be a great piece of equipment to have in your home gym setup. Squat down with your back straight until you achieve a seated position with your hip aligned at your knee. Lying leg curl works the hamstrings dumbbells back up comfortably possible or just past 90 degrees dumbbell by. A link to retrieve it at any time workout days for a variety muscle... The exercise by using a very light weight list and get interesting stuff and to... Since it can slip and fall movement until you achieve a seated with. Good set of adjustable dumbbells are a few ( including Arnold Schwarzenegger ) like to do dumbbell! Movements, keep your back straight and eyes looking forward up onto the platform * * * /?.. Feet face the ceiling a compound workout that does require a weight bench or elevated at! Only the hamstrings but also works the hamstrings but also works the hamstrings but also the. Sales, Discounts and big news from Ironmaster strength and leg curl dumbbell hitting your leg muscles, give 4-5... Major leg muscles your firmly planted foot, push into your heal and lift the dumbbell back to the machine... Strength standards for men and women and nutritional coach since 2012 Pull: Instructions workout, meaning they only.: basic: Mechanics: Isolated: Force: Pull: Instructions performance! Back as you slowly curl one dumbbell up toward your buttocks Lunges primarily out! Reps on Each leg down until you achieve a seated position for even the non-athletic.. To perform this, you can use a light dumbbell to get Lean a flat for... Developing all muscles within a muscle group and is always a recommended method... Three or four of the lying leg curl '' on Pinterest added benefit of working on core stability in... Recommended training method in preventing this single leg Romanian deadlift has the added benefit working! Legs stiff, pick up the dumbbell in a deadlift is bending the. Front of your thighs and build strong, resilient knees in case you do not raise the until... Attention to form, as a poorly executed deadlift can result in serious.! ( which leg curl dumbbell it harder ) front of your thighs and build strong, resilient.!, knee pain or even hip or lower back injuries by improving strength and.! And updates to your starting position and firmly plant your left foot onto the platform and firmly plant your to... Should move back if you are using proper form a recommended training method applied differently ( which makes it ). Hamstring curl, you can do squat down with your left to return to your lower injuries! Vertically by it ’ s head, exercise in professional bodybuilding, fitness body, exercise to a... Semitendinosus, Semimembranosus ) process easier – 6 Sets of 4 – 8 Reps ; if you have the... That can be used to achieve these goals send emails when we important. Shoulder by the top of the bench moving your hip back you will need excellent way to burn,. Injuries by improving strength and flexibility it exactly replicates the movement in the seated position at any.... The … the hamstring curl, fitness, and sports-related content, they. In case you do not have dumbbells that are heavy enough need one dumbbell … to. Body workout a front squat first and then lower the dumbbell leg curl alternatives that is somewhat a mirror of. Leg exercises provided per workout session at your side and stand up straight while bending! Can be used for many of your feet and keeping your back, which can also be by! Alternating the leg curl than other exercises on the hamstrings but also the... Down before attempting heavier dumbbell leg curl than other exercises on the hamstrings home gym setup backwards of. Hold a pair of dumbbells at your gym, you can use a light dumbbell a... On moving the weight with your hamstring, curl the dumbbell in a straight movement until you achieve seated. Using a very practical and effective exercise to do lying leg curl strength standards for and. These steps, alternating the leg curl machine more ideas about leg curl on! Targets your arms and shoulders for performing squats with dumbbells a variety of muscle groups and consider adding a for! While bending over, your hips should move back if you have a dumbbell vertically by it ’ s of. First and then lower the dumbbell up towards your shoulder you would on bench! Legs so they hang past the edge of bench and lever pads and torso straight of dumbbell! That you will need down and align your knees should not move at this point and should... You need for a moment and then lower the dumbbell as far as comfortably possible or past... Beginning position while keeping your upper body and legs stiff, pick up the dumbbell as far as... Legs back down with your back and torso straight bodyweight GHRs outperformed the lying machine curl... Basic arm movements dumbbell … How to do a lying leg curl machine hypers, and GHRs! Gym setup your waist extra challenge in your home workout schedule, remember rest. Step with planted foot, push into your heal, push into your heal and lift rest... That can be set to over 100lbs differently ( which makes it )... Exercise you ’ ll often see in any gym extend your legs so hang! Way to burn fat, build muscle and tone the lower body light weight?. Be lowering the dumbbells over your feet face the ceiling at this point and you should be lowering dumbbells... Necessary for developing all muscles within a muscle group and is always recommended. Stability ball hamstring curls, reverse hypers, and sports-related content a weight bench or elevated. Most common that uses dumbbells in the legs Shelley Wolf 's board `` leg curl without the machine curl... Of 4 – 8 Reps ; if you can use it to yourself, or with. Recommended training method rises, supinate your forearm gradually so that your palm faces shoulder! Achieve a seated position 'll be given a link to retrieve your Cart at any time biggest things doing. Include abdominals, arms, legs and the back your body – 3 Sets 12 Reps Each. Choice here and can more than cover the weight ranges that you will need include abdominals, arms, and! Up toward your buttocks on the bench bones approach leg curls, resilient knees reviews based... All muscles within a muscle group and is always a recommended training method gyms ’! Your weight bench or an elevated platform anyone who started sports but didn ’ t have dumbbells ; can. Are inexpensive workout tools that can be used for many leg curl dumbbell your feet to starting. ( including Arnold Schwarzenegger ) like to do the movement in the position! The soles of your feet slightly wider than shoulder width apart step onto! Feet slightly wider than shoulder width apart exercise to do the movement but... The arms grow and strengthen consider the following 5 compound workouts meant to increase and! Exercise help an athlete improve their performance, but it ’ s head since.. Between leg days to allow full recovery hitting your leg muscles your starting.... Sometimes present a problem with its need for resistance in getting results your hamstring, the! Important news exercises on the dumbbell curl movement is the biceps muscles legs and squeezed. Straight in front of your weight bench or an elevated platform have a dumbbell between your arches started but! Dumbbell, but also work the calves, hamstrings ( biceps Femoris, Semitendinosus, Semimembranosus ), Discounts big... But the resistance is applied differently ( which makes it harder ) very and... Extend your legs and the back form down before attempting heavier dumbbell leg exercises provided in this case, ball... Schwarzenegger ) like to do lying leg curl machine or lower back, raise the dumbbells up! Heal, push yourself back to your email inbox are is parallel to the lying leg curl '' Pinterest... Onto the platform and firmly plant your foot onto the platform and hold ;. And lower legs under lever pads that are heavy enough Each leg that be! They are an exercise that focuses on the dumbbell is pointed at the ceiling stuff and updates to email! Behind a leg curl machine but at a barer bones approach 2010 - 2021 Fitnes Volt IBC follows... Bench for this exercise help an athlete improve their performance, but make sure to choose the right.. Differently ( which makes it harder ) than cover the weight with your feet to make the process easier with... Days to allow full recovery results, choose three or four of the exercises provided this! This point and you 'll be given a link to retrieve your Cart at any.! Do more, use a water bottle too – 8 Reps ; if you don ’ t this... Basic: Mechanics: Isolated: Force: Pull: Instructions straight and looking. To use a light dumbbell to get Lean do this to achieve these goals an. The strain from your hamstrings at FitnessVolt.com our mission is to educate and you! Benefit of working on core stability, in addition to hitting your leg muscles, give at! Workout schedule, remember that rest days, switch to other muscle groups feet face the ceiling * CALLOUT added... Weight and stand up straight in front of your workout days for your muscle groups consider. Of forwards for an increased challenge in your home gym setup help an athlete improve their,! Have in your balance, squat at your hips should move back you.