Legs · Dumbbell
Dumbbell Lying Hamstring Curl
How to do the dumbbell lying hamstring 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 and pinch a dumbbell between your feet with your legs straight. Curl your heels toward your glutes by contracting your hamstrings, then lower under control without letting the weight pull your legs straight too fast.
- 1Feel your hamstrings pulling your heels toward your glutes
- 2Keep your hips pressed into the floor throughout
- 3Control the lowering phase to keep tension on the muscle
Common mistakes
- Do not lift your hips or arch your lower back to curl
- Avoid dropping the weight fast on the way down
- Do not let the dumbbell slip by rushing the reps
Muscles worked
The dumbbell lying hamstring curl mainly works the hamstrings, with the glutes assisting.
- HamstringsPrimary
- GlutesSupport
- ForearmsMinor
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- CalvesMinor
- AdductorsMinor
Kovo programs the dumbbell lying hamstring 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.