Dumbbell Lying Hamstring Curl

Instructions

1
Lie prone (face down) on the floor or elevated surface with body straight and aligned. Position legs extended with feet together or slightly apart for stability. Keep torso flat against the ground.
2
Hold a dumbbell in each hand with arms extended forward at shoulder width, palms facing upward (supinated grip). Ensure elbows are slightly bent and positioned close to the body throughout the movement.
3
Lower the dumbbells by extending the elbows, allowing the arms to straighten while maintaining a slight bend. Control the descent by resisting gravity, ensuring the biceps lengthen in a controlled eccentric contraction.
4
Curl the dumbbells upward by flexing at the elbow joint, bringing the weights toward the shoulders while maintaining the prone position. Squeeze the biceps at the top and return to the starting extended position with control.
PRIMARY MUSCLESBiceps Brachii
SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid, Trapezius
EQUIPMENTDumbbell
DIFFICULTYAdvanced

Overview

If you want to isolate and overload the Biceps Brachii, the Dumbbell Lying Hamstring Curl is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Thighs, while the use of Dumbbell allows for a smooth, natural resistance curve.

Benefits

  • Significantly enhances the structural integrity and power of the Biceps Brachii.
  • Improves overall Thighs stability and proprioception during heavy loads.
  • Reduces the likelihood of Thighs injuries by reinforcing connective tissue strength.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Pro Tips

Control the eccentric (lowering) phase of the Dumbbell Lying Hamstring Curl for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid, Trapezius to maintain control of the Dumbbell.

Exercise Variations

  • Dumbbell Dumbbell Lying Hamstring Curl
  • Cable Dumbbell Lying Hamstring Curl
  • Banded Dumbbell Lying Hamstring Curl

Frequently Asked Questions