Legs · Dumbbell
Dumbbell Lying Leg Curl
How to do the dumbbell 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 flat bench and pinch a dumbbell between your feet with the head of the weight resting against your soles. Curl your heels toward your glutes by bending your knees, squeezing your hamstrings at the top, then lower under control. Keep your hips pressed into the bench throughout.
- 1Your hamstrings contract as you curl the dumbbell toward your glutes
- 2Your hips pressed into the bench to isolate the hamstrings
- 3A full range of motion to fully engage the muscle
Common mistakes
- Lifting your hips off the bench
- Swinging or using momentum to move the weight
- Stopping short; use a complete range
Muscles worked
The dumbbell lying leg curl mainly works the hamstrings, with the calves and glutes assisting.
- HamstringsPrimary
- CalvesSupport
- GlutesSupport
- Lower AbsMinor
Kovo programs the dumbbell 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.