Legs · Dumbbell
Dumbbell Decline Lying Leg Curl
How to do the dumbbell decline lying leg curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie face down on a decline bench with your knees just past the bottom edge and a dumbbell held between your feet. Curl your heels up toward your glutes by squeezing your hamstrings, then lower the weight back down under control.
- 1Hamstrings contracting hard as you curl your heels toward your glutes
- 2Hips pressed into the bench to isolate the hamstrings
- 3A full range of motion through every rep
Common mistakes
- Avoid lifting your hips off the bench
- Do not swing or use momentum to move the weight
- Avoid cutting the range short, lower the weight fully
Muscles worked
The dumbbell decline lying leg curl mainly works the hamstrings, with the calves and glutes assisting.
- HamstringsPrimary
- CalvesSupport
- GlutesSupport
- Lower AbsMinor
Kovo programs the dumbbell decline lying leg curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.