Lying Dumbbell Leg Curl
Also known as: dumbbell hamstring curl, prone dumbbell leg curl, dumbbell lying leg curl, lying leg curl with dumbbell
In SetGrip: Prone Dumbbell Leg Curl
- Primary muscleHamstrings
- EquipmentDumbbell
- DifficultyBeginner
- TypeIsolation · Hip-dominant
- Secondary muscles
- Glutes
- Body part
- Upper Legs
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
Track this exercise in SetGrip — no account needed
Gripping a dumbbell between your feet while lying face down turns any flat bench into a leg curl station. The bell forces strict control, since a sloppy rep drops the weight, but it also caps the load and makes changing weights awkward; treat it as the home and travel substitute for the Lying Machine Leg Curl.
How to do the Lying Dumbbell Leg Curl
- Lie face down on a flat bench with your knees just past the end and a dumbbell held securely between your feet. A partner can place it there.
- Hold the bench for support and keep your hips pressed into the pad.
- Bend your knees to curl the dumbbell toward your glutes, keeping the movement slow and controlled.
- Pause briefly at the top, then lower the dumbbell under control until your legs are almost straight.
- Repeat for the desired number of repetitions.
Tip: Point the toes through the curl to take the calves out of it and force the hamstrings to do all the work.
Muscles worked
Primary
Hamstrings · Legs
The hamstrings bend the knee against the pad and should feel a hard squeeze at the top and a controlled stretch at the bottom.
Secondary
- Glutes — The glutes contract to keep the hips down on lying curls and to hold the hip open on Nordics.
Common mistakes
- Hips lifting off the pad — on lying curls keep the hips pressed down; if they rise, the range is too long or the weight too heavy.
- Yanking the weight up — drive the heels toward the backside under control and squeeze at the top for a count.
- Dropping the weight down — the lowering half is where the hamstrings grow, so take three seconds to come back.
- Skipping the stretch on Nordics — on Nordic curls lower as far as you can control and use the hands to push back up rather than cutting the range.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Leg curls go after squats and deadlifts as a hamstring accessory. Superset them with leg extensions on the neighboring machine or with a back extension.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Lying Dumbbell Leg Curl work?
The Lying Dumbbell Leg Curl primarily works the hamstrings. It also involves the glutes, which assist the movement and stabilise the joints.
Is the Lying Dumbbell Leg Curl good for beginners?
Yes. The Lying Dumbbell Leg Curl is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Lying Dumbbell Leg Curl?
If you cannot do the Lying Dumbbell Leg Curl, try the Bodyweight Standing Single Leg Curl, the Machine Nordic Curl or the Lying Machine Leg Curl. Each of them trains the hamstrings through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Lying Dumbbell Leg Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
Track the Lying Dumbbell Leg Curl in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.