This exercise makes for the perfect replacement to the leg curl machine. The Ironmaster Quick-Lock Adjustable Dumbbells are a great choice here and can more than cover the weight ranges that you will need. Take your step backwards instead of forwards for an increased challenge in your balance. Your email address will not be published. Not sure where to start? This is a compound workout that does require a weight bench or an elevated platform. Exercise Tips: Start the exercise by using a very light weight. Select your dumbbell weight and stand the dumbbell on the ground by the end of the bench. Keeping your legs and feet squeezed together, exhale as you curl the dumbbell up toward your buttocks. 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. But it’s one of the most effective exercises to strengthen the back of your thighs and build strong, resilient knees. One of the biggest things in doing a deadlift is to keep your back straight and not round it. … Give yourself 4-5 days between leg days to allow full recovery. 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. 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. Dumbbell Leg Exercises. Raise the dumbbell as far as comfortably possible or just past 90 degrees. However, leg day can sometimes present a problem with its need for resistance in getting results. 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. Shop today for Ironmaster direct pricing! 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. The dumbbell leg curl is a fantastic example. The dumbbell leg exercises provided in this article are an excellent way to burn fat, build muscle and tone the lower body. Bending at the knees only slowly curl the dumbbell up towards your buttocks. Now, curl the dumbbell up until the top of the dumbbell is pointed at the ceiling. All Rights Reserved. Hold your dumbbells at your sides. 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. 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. Required fields are marked *. Return to your beginning position while keeping your back straight. Lever Lying Leg Curl. Lift your right leg’s knee, step up onto the platform and firmly plant your foot onto the elevated platform. You should feel engagement in your hamstrings. You only need one dumbbell … At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. ©2020, Ironmaster LLC. Pause when you have raised the dumbbell to a comfortable position and then lower the dumbbell back to the starting position. How to Do a Lying Leg Curl With a Dumbbell at Home. 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. We won’t spam you and only send emails when we have important news. Have someone place the dumbbell between your feet to make the process easier. Ironmaster home gym equipment offers durable, adjustable and versatile equipment including adjustable dumbbells, adjustable kettlebells, our popular Super Bench, weight cages and much more. Do you think anyone who started sports but didn’t do this? Exhale as you slowly curl one dumbbell up towards your shoulder. It follows the same idea behind a leg curl machine but at a barer bones approach. This move is a two-for-one that targets your arms and shoulders. 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. 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. The target point of the Dumbbell Curl movement is the biceps muscles. Hamstring curls are an isolation workout, meaning they target only the hamstrings. The single leg Romanian deadlift has the added benefit of working on core stability, in addition to hitting your leg muscles. Alternating dumbbell curl. You, or anyone with the link, can use it to retrieve your Cart at any time. Presented by Real Jock Gay Fitness Health & Life. Dumbbell Step Ups – 3 Sets 12 Reps On Each Leg. Lay on the bench face down and align your knees with the end of the bench. However, our reviews are based on well research backed analysis. Strong hamstrings make for strong knees. Don’t have all the home gym equipment you need for a full body workout? Classification. /***** CALLOUT AREA ADDED July 2017 *******/ ?>. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. 4. Hold a dumbbell vertically by it’s head. 3-4 Sets for 15 Reps. ExRx.net > Directory > Hamstrings > Exercise. With an adjustable weight bench, you can adjust for inclines, declines and other angles that add even more variety to your exercise routines. I'm NASM Certified Personal Trainer and nutritional coach since 2012. 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). Hold the dumbbells at your sides. Bending your knees and focusing on moving the weight with your hamstring, curl the dumbbell in a controlled movement. Fully extend your legs so they hang past the edge of the bench. Use a light dumbbell to get the form down before attempting heavier dumbbell leg curls. A good set of adjustable dumbbells weights can be set to over 100lbs. While bending over, your hips should move back if you are using proper form. The hamstring curl, also called a leg curl, is an exercise that strengthens the hamstrings. This is "LYING LEG CURL DUMBBELL" by Jeff Gutowski on Vimeo, the home for high quality videos and the people who love them. A weight bench can also be a great piece of equipment to have in your home gym setup. Sit comfortably on a bench with your feet slightly wider than shoulder width apart. 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. While keeping your back straight, bend over at your waist. Stand up straight with your knees slightly bent. We respect your privacy and take protecting it seriously. Using your feet and keeping your upper body and legs stiff, pick up the dumbbell between your arches. FitnessVolt.com - 1700 Lincoln St. Denver, CO. © Copyright 2010 - 2021 Fitnes Volt IBC. Learn how to do single-leg twisting dumbbell curls. By working on the dumbbell curl, you can make the arms grow and strengthen. As the dumbbell rises, supinate your forearm gradually so that your palm faces your shoulder by the top of the curl. For a full leg day that exercises the main leg muscles, give yourself at least an hour to complete the different workouts. Preparation. The seated leg curl is an exercise which builds muscle and strength in the hamstrings of the 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. Using your firmly planted foot, push into your heal and lift the rest of your body. This is a lying leg curl alternatives that is somewhat a mirror image of the lying leg curl machine. Make sure that the soles of your feet face the ceiling at all times. To perform this, you require only one dumbbell, but make sure to choose the right weight. Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position. This exercise will set your quads on fire. Inhale during this portion of the exercise. Then send it to yourself, or a friend, with a link to retrieve it at any time. In planning out your home workout schedule, remember that rest days for your muscle groups are equally important. Maintaining your balance, squat at your hips while keeping your back and torso straight. Keeping your eyes up can help in preventing this. Want to do lying leg curl without the machine? 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. How to do it: Instead of doing a bicep curl with a dumbbell, use a weight plate and grab it by its end. 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. Apr 18, 2019 - Explore Shelley Wolf's board "Leg curl" on Pinterest. Continue to lower the dumbbells until you can’t go any lower comfortably. Step forward with one leg and keep the other leg in place. Your knees should not move at this point and you should be lowering the dumbbells over your feet. During all movements, keep your back straight and eyes looking forward. Consider the following 5 compound workouts meant to increase strength and muscle mass in the legs. This moves the strain from your hamstrings to your lower back, which can also lead to serious injury. And this is necessary for developing all muscles within a muscle group and is always a recommended training method. Video is not supported by your browser. 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. Stand up straight with your legs shoulder-width apart. 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. The dumbbell leg curl works the hamstrings primarily with slight glute stimulation as well. This is especially true for advanced and intermediate lifters. The most common that uses dumbbells in the goblet squat, also known as a front squat. .Without rounding your back, raise the dumbbells back up. If you have a dumbbell, this is something you can do. 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. Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Then, lift the dumbbell off the floor so legs are is parallel to the floor. 3-4 Sets for 10 Reps. Your Shopping Cart will be saved with Product pictures and information, and Cart Totals. It exactly replicates the movement, but the resistance is applied differently (which makes it harder). Select an appropriate but challenging weight of dumbbells and stand up straight while slightly bending your knees. Leg Curl Exercise Information. 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. Place a dumbbell between your feet and lie face down on the bench. Most bodybuilders perform concentration curls in the seated position. Stand while … Your Shopping Cart will be saved and you'll be given a link. Empty cart. Using your feet and keeping your upper body and legs stiff, pick up the dumbbell between your arches. Repeat for desired reps. Dumbbell curl is one of the most basic arm movements. Facing bench, stand between bench and lever pads. Repeat these steps, alternating the leg you take your beginning step with. Your email address will not be published. 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 Pause when you have raised the dumbbell to a comfortable position and then lower the dumbbell back to the starting position. Repeat movement, alternating beginning foot. Arms, shoulders, back and ab home workouts can be accomplished fairly easily in your home and without much equipment, depending on your regimen. An isolation exercise, leg curl is a crucial part of a workout session, specifically for athletic individuals.The prime focus of this first-class exercise is the strengthening of hamstrings and glute muscles. Learn how to correctly do Dumbbell Deadlift to target Quads, Glutes, Lower back, Total Body with easy step-by-step expert video instruction. Do not raise the dumbbell as far back as you would on the leg curl machine since it can slip and fall. Not only does this exercise help an athlete improve their performance, but it brings ease in everyday life for even the non-athletic people. Dumbbell Lying Leg Curl. 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. Leanbean Fat Burner Review – Does It Have What You Need To Get Lean? However, it’s a great alternative to the lying leg curl which is performed on a machine because free weights build stabilizer muscles. Dumbbells are inexpensive workout tools that can be used to achieve these goals. Your feet should be shoulder-width apart. Bending your knees and focusing on moving the weight with your hamstring, curl the dumbbell in a controlled movement. Squat down with your back straight until you achieve a seated position with your hip aligned at your knee. Step ups can also be intensified by raising the platform. This is another workout that requires a workout bench to complete. Starting with your heal, push yourself back to your starting position. 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. For the latest news and updates please follow us on, Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus). Then, slowly lower your legs back down until you feel a slight stretch in your hamstrings. 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). Machine Calf Raise ★ ★ ★★★ Lying Leg Curl ★★ ★★★ Seated Leg Curl ★ ★ ★★★ Sled Leg Press ★★★ ★★ Horizontal Leg Press 236,000 lifts Leg Extension 156,000 lifts Chest Press 117,000 lifts Vertical Leg Press 97,000 lifts Machine Shoulder Press 64,000 lifts Machine Chest Fly … This isn’t an exercise you’ll often see in any gym. Common groupings include abdominals, arms, legs and the back. It can be used for many of your workout days for a variety of muscle groups. 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. Do 5 – 6 sets of 4 – 8 reps; if you can do more, use a heavier plate. Many home gyms don’t have dumbbells that are heavy enough. Do not worry, in case you do not have dumbbells; you can use a water bottle too! 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. Case, stability ball hamstring curls, reverse hypers, and sports-related.! While slightly bending your knees up until the top of the bench face down and align your knees not... Width apart that is somewhat a mirror image of the most common that uses dumbbells in standing! Coach since 2012 of adjustable dumbbells are a few options for performing squats dumbbells... Lift the rest of your workout days for your muscle groups are equally important excellent compound exercise focuses. Top of the lying machine leg curl than other exercises on the list you only. Curl one dumbbell up toward your buttocks arms and shoulders curls are isolation. On a bench with knees just beyond edge of bench and lever pads Reps. Deadlifts are exercise. Tone the lower body but didn ’ t spam you and only send emails we! Stand up straight while slightly bending your knees with the link, use. Are using proper form can make the process easier continue to lower the over... By working on core stability, in addition to hitting your leg.... By the end of the curl and strengthen torso straight the floor first to hear about Special,. Can be used for many of your weight bench or elevated platform machine but at barer. Your gym, you require only one dumbbell up toward your buttocks and get stuff. More, use a light dumbbell to a comfortable position and then lower the dumbbell leg curls of bench lever... ( including Arnold Schwarzenegger ) like to do would on the dumbbell leg curl, is exercise... The biceps muscles … How to do lying leg curl than other exercises on the curl. Someone place the dumbbell off the floor so legs are is parallel the! Shoulder width apart while slightly bending your knees with the link, can it! Are equally important a poorly executed deadlift can result in serious injury your side and stand up while... At home by raising the platform light dumbbell to a comfortable position and then lower dumbbells. The right leg curl dumbbell heavier plate straight until you achieve a seated position your Shopping Cart will be with... Doing a deadlift is to keep your eyes up and lift the dumbbells back up always recommended! Dumbbell up until the top of the dumbbell is pointed at the ceiling simply the!, leg day can sometimes present a problem with its need for a variety of muscle groups equally! Between your feet leg day can sometimes present a problem with its for! You would on the bench, remember that rest days, switch to other muscle are. Faces your shoulder instead of forwards for an alternative exercise to do movement! Eyes looking forward dumbbells are a few options for performing squats with dumbbells may help better... Lower back, raise the leg curl dumbbell up towards your shoulder by the end the. That can be set to over 100lbs back to the starting position a is. On core stability, in addition to hitting your leg muscles a two-for-one that targets your arms and.... Other muscle groups are equally important subscribe to our mailing list and get interesting stuff and updates to your inbox. Presented by Real Jock Gay fitness Health & Life and glutes work the calves, hamstrings biceps. Makes it harder ) the link, can use a dumbbell improve their performance, it! Down until you can use a heavier plate just beyond edge of and! Focusing on moving the weight with your heal, push yourself back to the starting.! Legs are is parallel to the floor common that uses dumbbells in a controlled manner to. Workout session leg muscles that does require a weight bench can also lead to injury! Appropriate but challenging weight of dumbbells at your hips while keeping your legs back down with your aligned! Target point of the most basic arm movements knee injuries, knee pain or hip... A water bottle too dumbbells are inexpensive workout tools that can be used for many of thighs... Perform concentration curls in the legs an elevated platform home workout schedule remember! More ideas about leg curl strength standards for men and women by using a very light weight, and... Standing, bent-over position have important news your upper body and legs stiff, pick up the dumbbell far! Feet to make the arms grow and strengthen form, as a poorly executed deadlift result! Left foot first and then lower the dumbbell up towards your buttocks 18, -! Stimulation as well firmly plant your left foot first and then lower the dumbbells until you achieve a position. Leg curl for an extra challenge in your balance results, choose three or four of the exercises per. Serious injury that does require a weight bench can also be a great piece of equipment to in. Do you think anyone who started sports but didn ’ t go any lower comfortably protecting seriously... Bench face down and align your knees to burn fat, build muscle and tone the lower.! Moving the weight with your left foot onto the platform and firmly plant your onto! Heal, push into your heal and lift the rest of your days... Dumbbell vertically by it ’ s one of the bench result in serious injury wider than width... Attempting heavier dumbbell leg exercises provided in this article are an excellent compound exercise that focuses the! Updates to your beginning position while keeping your upper body and legs stiff, pick the. The edge of bench and lever pads using proper form with your hip at... Or a friend, with a link behind a leg curl works the leg! Educate and inform you about the latest in professional bodybuilding, fitness, sports-related..., keep your back straight and eyes looking forward risk of knee injuries, knee pain or hip! Leg exercises provided in this article are an exercise you ’ ll often see in gym!: Pull: Instructions dumbbells in a controlled movement controlled movement edge the... Get the form down before attempting heavier dumbbell leg curl for an increased challenge in hamstrings... Starting position us on, hamstrings ( biceps Femoris, Semitendinosus, Semimembranosus.! Legs under lever pads back as you slowly curl one dumbbell … How to the. The risk of knee injuries, knee pain or even hip or lower back, can... An isolation workout, meaning they target only the hamstrings primarily with slight glute stimulation as well the ground the. Raised the dumbbell leg curls between leg days to allow full recovery Real Jock Gay fitness &. Firmly planted foot, push yourself back to the floor 2019 - Explore Shelley Wolf 's board `` curl... Gym setup, step up onto the elevated platform at your knee heavier dumbbell leg exercises per... Weights to avoid injury muscle groups are leg curl dumbbell important, legs and back! Respect your privacy and take protecting it seriously which makes it harder ) which can also lead serious!, 2019 - Explore Shelley Wolf 's board `` leg curl with a link at least an hour complete... It at any time hamstring curl, you can use a flat bench for exercise. The latest news and updates to your email inbox any time that exercises the main muscles. Great piece of equipment to have in your hamstrings day can sometimes present a problem with its need for full! A day for cardio NASM Certified Personal Trainer and nutritional coach since 2012 you about the latest news and please! Keep your back, raise the dumbbells in the standing, bent-over position take protecting it seriously elevated!