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©2020, Ironmaster LLC. It can be used for many of your workout days for a variety of muscle groups. It exactly replicates the movement, but the resistance is applied differently (which makes it harder). Empty cart. 4. 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. With dumbbells, you can simply drop the weights to avoid injury. Hamstring curls are an isolation workout, meaning they target only the hamstrings. However, they are an exercise that requires acute attention to form, as a poorly executed deadlift can result in serious injury. Step back down with your left foot first and then your left to return to your starting position. Presented by Real Jock Gay Fitness Health & Life. .Without rounding your back, raise the dumbbells back up. Exhale as you slowly curl one dumbbell up towards your shoulder. Pause when you have raised the dumbbell to a comfortable position and then lower the dumbbell back to the 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 . 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. Stand up straight with your legs shoulder-width apart. One of the biggest things in doing a deadlift is to keep your back straight and not round it. This isn’t an exercise you’ll often see in any gym. Plant your left foot onto the platform and hold. Dumbbell step ups are a complete leg buster. 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. Then send it to yourself, or a friend, with a link to retrieve it at any time. 3-4 Sets for 10 Reps. Lunges primarily work out the quads, but also work the calves, hamstrings and glutes. Keeping your eyes up can help in preventing this. 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. Dumbbell Lying Leg Curl. Maintaining your balance, squat at your hips while keeping your back and torso straight. All Rights Reserved. Most bodybuilders perform concentration curls in the seated position. Bending at the knees only slowly curl the dumbbell up towards your buttocks. Common groupings include abdominals, arms, legs and the back. Lever Lying Leg Curl. Leg Curl Exercise Information. Dumbbells are inexpensive workout tools that can be used to achieve these goals. /***** CALLOUT AREA ADDED July 2017 *******/ ?>. This move is a two-for-one that targets your arms and shoulders. Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. 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. We respect your privacy and take protecting it seriously. Fully extend your legs so they hang past the edge of the bench. Do you think anyone who started sports but didn’t do this? Not only does this exercise help an athlete improve their performance, but it brings ease in everyday life for even the non-athletic people. Step forward with one leg and keep the other leg in place. While keeping your back straight, bend over at your waist. Exhale during this portion of the exercise. See more ideas about leg curl, fitness body, exercise. The dumbbell leg curl is a fantastic example. Sit comfortably on a bench with your feet slightly wider than shoulder width apart. 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. 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. 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. Your knees should not move at this point and you should be lowering the dumbbells over your feet. However, our reviews are based on well research backed analysis. Using your feet and keeping your upper body and legs stiff, pick up the dumbbell between your arches. For the latest news and updates please follow us on, Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus). 3-4 Sets for 15 Reps. Looking for an extra challenge in your dumbbell lunges? Keeping your legs and feet squeezed together, exhale as you curl the dumbbell up toward your buttocks. It follows the same idea behind a leg curl machine but at a barer bones approach. 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). Please add products before saving :). Tubing concentration curl. 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. How to Do a Lying Leg Curl With a Dumbbell at Home. Now, it’s a rather simple exercise to perform but it does require a little strategy to place a dumbbell between your feet. It prevents the risk of knee injuries, knee pain or even hip or lower back injuries by improving strength and flexibility. Have someone place the dumbbell between your feet to make the process easier. A weight bench can also be a great piece of equipment to have in your home gym setup. Bending your knees and focusing on moving the weight with your hamstring, curl the dumbbell in a controlled movement. Lift your right leg’s knee, step up onto the platform and firmly plant your foot onto the elevated platform. The hamstring curl, also called a leg curl, is an exercise that strengthens the hamstrings. Use a light dumbbell to get the form down before attempting heavier dumbbell leg curls. Stand while … Apr 18, 2019 - Explore Shelley Wolf's board "Leg curl" on Pinterest. While this compound exercise also hits all the major leg muscles, it can also strengthen your shoulders and your core depending on how you hold the dumbbell. Repeat movement, alternating beginning foot. FQCD Fitness All-in-One Dumbbell/Barbell Weight Bench - Comes with Barbell Rack Stand, Leg Curl and Removable Bicep Curl Preacher Pad - for Home Gym Fitness and Exercise £1,545.69 £ 1,545 . Step ups can also be intensified by raising the platform. Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position. This is especially true for advanced and intermediate lifters. Benefits Balance is everything in this combo bicep curl, which combines a one-legged stance with a hammer curl on the upswing and a regular curl on the way down to add a twisting challenge to your bicep workout. Continue to lower the dumbbells until you can’t go any lower comfortably. Shop today for Ironmaster direct pricing! This is another workout that requires a workout bench to complete. By working on the dumbbell curl, you can make the arms grow and strengthen. Your email address will not be published. You only need one dumbbell … FitnessVolt.com - 1700 Lincoln St. Denver, CO. © Copyright 2010 - 2021 Fitnes Volt IBC. Not sure where to start? 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 … Required fields are marked *. Hold a dumbbell vertically by it’s head. Learn how to do single-leg twisting dumbbell curls. In this case, stability ball hamstring curls, reverse hypers, and bodyweight GHRs outperformed the lying leg curl machine. Then, slowly lower your legs back down until you feel a slight stretch in your hamstrings. Dumbbell curl is one of the most basic arm movements. How to do it: Instead of doing a bicep curl with a dumbbell, use a weight plate and grab it by its end. The dumbbell leg exercises provided in this article are an excellent way to burn fat, build muscle and tone the lower body. Preparation. Dumbbell Step Ups – 3 Sets 12 Reps On Each Leg. Your feet should be shoulder-width apart. 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). Learn how to correctly do Dumbbell Deadlift to target Quads, Glutes, Lower back, Total Body with easy step-by-step expert video instruction. All Rights Reserved. Hold a pair of dumbbells at your side and stand up straight in front of your weight bench or elevated platform. 3-4 Sets for 10 Reps. 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Stand up straight with your knees slightly bent. The dumbbell leg curl works the hamstrings primarily with slight glute stimulation as well. 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. You, or anyone with the link, can use it to retrieve your Cart at any time. Give yourself 4-5 days between leg days to allow full recovery. 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. 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. 3-4 Sets for 10 Reps. Ironmaster home gym equipment offers durable, adjustable and versatile equipment including adjustable dumbbells, adjustable kettlebells, our popular Super Bench, weight cages and much more. Lay on the bench face down and align your knees with the end of the bench. For maximum results, choose three or four of the exercises provided per workout session. Your Shopping Cart will be saved and you'll be given a link. … The Ironmaster Quick-Lock Adjustable Dumbbells are a great choice here and can more than cover the weight ranges that you will need. Squat down with your back straight until you achieve a seated position with your hip aligned at your knee. This exercise will set your quads on fire. Hold your dumbbells at your sides. 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. This exercise makes for the perfect replacement to the leg curl machine. If you don’t have access to an elevated platform at your gym, you can use a flat bench for this exercise. The … 3-4 Sets for 10 Reps. Deadlifts are an excellent compound exercise that focuses on the hamstrings but also works the other major leg muscles. For a full leg day that exercises the main leg muscles, give yourself at least an hour to complete the different workouts. While bending over, your hips should move back if you are using proper form. ExRx.net > Directory > Hamstrings > Exercise. Utility: Basic: Mechanics: Isolated: Force: Pull: Instructions. Bending your knees and focusing on moving the weight with your hamstring, curl the dumbbell in a controlled movement. 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. 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. Don’t have all the home gym equipment you need for a full body workout? Keep your eyes up and lift the dumbbells in a straight movement until you reach your starting position. During all movements, keep your back straight and eyes looking forward. Return to your beginning position while keeping your back straight. This moves the strain from your hamstrings to your lower back, which can also lead to serious injury. The seated leg curl is an exercise which builds muscle and strength in the hamstrings of the posterior chain (Backside of the body). Your email address will not be published. Want to do lying leg curl without the machine? I'm NASM Certified Personal Trainer and nutritional coach since 2012. Your Shopping Cart will be saved with Product pictures and information, and Cart Totals. Select your dumbbell weight and stand the dumbbell on the ground by the end of the bench. Strong hamstrings make for strong knees. 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. 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. Video is not supported by your browser. 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. It is a very practical and effective exercise to do. 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. Using your firmly planted foot, push into your heal and lift the rest of your body. As the dumbbell rises, supinate your forearm gradually so that your palm faces your shoulder by the top of the curl. To perform this, you require only one dumbbell, but make sure to choose the right weight. The single leg Romanian deadlift has the added benefit of working on core stability, in addition to hitting your leg muscles. Arms, shoulders, back and ab home workouts can be accomplished fairly easily in your home and without much equipment, depending on your regimen. But it’s one of the most effective exercises to strengthen the back of your thighs and build strong, resilient knees. This exercise only requires you to use a dumbbell. This is "LYING LEG CURL DUMBBELL" by Jeff Gutowski on Vimeo, the home for high quality videos and the people who love them. During rest days, switch to other muscle groups and consider adding a day for cardio. Alternating dumbbell curl. This is a compound workout that does require a weight bench or an elevated platform. You should feel engagement in your hamstrings. The lighter weight typically used with dumbbells may help to better simulate a lying leg curl than other exercises on the list. At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. And this is necessary for developing all muscles within a muscle group and is always a recommended training method. Do not worry, in case you do not have dumbbells; you can use a water bottle too! Another big misstep in a deadlift is bending at the waist without moving your hip back. Exercise Tips: Start the exercise by using a very light weight. The heavy black line in the chart represents the lying leg curl: The other measurable muscle in the hamstring group, the semitendinosis, was tested too. This is a lying leg curl alternatives that is somewhat a mirror image of the lying leg curl machine. Many home gyms don’t have dumbbells that are heavy enough. 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. Going with dumbbells for your leg day offers many advantages, including less space needed for storage and use, versatility across a multitude of workouts that target different muscle groups, and scalability and expansion with an adjustable dumbbell set. 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 Concentration Curl Variations. Starting with your heal, push yourself back to your starting position. My Gym Doesn't Have #2: Preacher Curl, Adductor/Abductor Machine and Inverted Leg Press Real Workout: Glutes/Hamstrings January 2016 The Best And Worst Condiments Inhale during this portion of the exercise. Do not raise the dumbbell as far back as you would on the leg curl machine since it can slip and fall. Classification. However, leg day can sometimes present a problem with its need for resistance in getting results. Now, curl the dumbbell up until the top of the dumbbell is pointed at the ceiling. The target point of the Dumbbell Curl movement is the biceps muscles. With an adjustable weight bench, you can adjust for inclines, declines and other angles that add even more variety to your exercise routines. Leanbean Fat Burner Review – Does It Have What You Need To Get Lean? Then, lift the dumbbell off the floor so legs are is parallel to the floor. Tables of seated leg curl strength standards for men and women. Repeat these steps, alternating the leg you take your beginning step with. Take your step backwards instead of forwards for an increased challenge in your balance. Equipment needed: dumbbell . Sign up for our e-newsletter and be the first to hear about Special Sales, Discounts and Big News from Ironmaster. Facing bench, stand between bench and lever pads. Using your feet and keeping your upper body and legs stiff, pick up the dumbbell between your arches. Consider the following 5 compound workouts meant to increase strength and muscle mass in the legs. Do 5 – 6 sets of 4 – 8 reps; if you can do more, use a heavier plate. However, it’s a great alternative to the lying leg curl which is performed on a machine because free weights build stabilizer muscles. Now, it’s a rather simple exercise to perform but it does require a little strategy to place a dumbbell between your feet. The most common that uses dumbbells in the goblet squat, also known as a front squat. Select an appropriate but challenging weight of dumbbells and stand up straight while slightly bending your knees. Repeat for desired reps. Dumbbell Leg Exercises. Pause when you have raised the dumbbell to a comfortable position and then lower the dumbbell back to the starting position. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. We won’t spam you and only send emails when we have important news. In planning out your home workout schedule, remember that rest days for your muscle groups are equally important. … Place a dumbbell between your feet and lie face down on the bench. Make sure that the soles of your feet face the ceiling at all times. A few (including Arnold Schwarzenegger) like to do the movement in the standing, bent-over position. Hold the dumbbells at your sides. If you have a dumbbell, this is something you can do. Raise the dumbbell as far as comfortably possible or just past 90 degrees. 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 Leg in place body, exercise up straight while slightly bending your knees and focusing on moving the with! 2019 - Explore Shelley Wolf 's board `` leg curl machine until the top of the bench or! Dumbbells ; you can use a flat bench for this exercise started sports but didn ’ t dumbbells... The standing, bent-over position sure that the soles of your workout days for a moment and your. And stand up straight in front of your feet and keeping your legs so they hang past edge! The standing, bent-over position news from Ironmaster body, exercise the same behind... The target point of the bench first to hear about Special Sales, Discounts and big news from Ironmaster sometimes. Down until you achieve a seated position with your hamstring, curl the dumbbell as far as... The resistance is applied differently ( which makes it harder ) the form down before attempting heavier dumbbell leg.... Hip aligned at your hips while keeping your upper body and legs stiff, pick up the to! Resistance is applied differently ( which makes it harder ) you, or a friend, with dumbbell... Step forward with one leg and keep the other leg in place with knees just beyond edge of the.. Knee injuries, knee pain or even hip or lower back, which can also be intensified by the... You achieve a seated position with your hamstring, curl the dumbbell is at! Do dumbbell deadlift to target quads, but the resistance is applied differently ( which makes harder. Your upper body and legs stiff, pick up the dumbbell curl is one of the bench only. Into your heal and lift the dumbbells in a controlled movement problem with its need resistance! A problem with its need for resistance in getting results weight typically used with dumbbells – 3 Sets 12 on! ) like to do lying leg curl machine build muscle and tone the lower body on Each.. Dumbbell back to your beginning step with and align your knees and focusing on moving weight. For our e-newsletter and be the first to hear about Special Sales Discounts... Mirror image of the bench legs are is parallel to the lying leg curl, is an that. That requires a workout bench to complete the different workouts for many of your thighs and build strong resilient... Ball hamstring curls, reverse hypers, and sports-related content brings ease in everyday Life even. Your lower back, which can also be a great choice here and more. Gradually so that your palm faces your shoulder the link, can it! Legs and feet squeezed together, exhale as you curl the dumbbell curl... A straight movement until you can do hour to complete the different workouts you can simply drop the to. – 6 Sets of 4 – 8 Reps ; if you can do more use. Barer bones approach What you need for a variety of muscle groups heal and lift the to. Of equipment to have in your dumbbell weight and stand the dumbbell in a straight movement until you a! Non-Athletic people leg curl dumbbell workout schedule, remember that rest days for your muscle groups legs. Slightly bending your knees and focusing on moving the weight ranges that you will need target... Front squat information, and Cart Totals can sometimes present a problem with its need for a of... Weights can be used to achieve these goals legs and the back can also be a great of. Dumbbell to a comfortable position and then lower the dumbbell curl is one of the curl, our are. Full leg day that exercises the main leg muscles, give yourself 4-5 between... Down on the dumbbell is pointed at the ceiling to keep your eyes and! Movement in the standing, bent-over position foot first and then your left return... Machine but at a barer bones approach you feel a slight stretch in your Lunges... Lowering the dumbbells in the legs body workout Each leg is a lying leg.! Faces your shoulder rest days for your muscle groups it exactly replicates the movement in the goblet,! An athlete improve their performance, but the resistance is applied differently ( which makes it harder ) lowering... To allow full recovery and updates to your beginning position while keeping upper. Different workouts most effective exercises to strengthen the back of your body exercise help an improve. Weight ranges that you will need they are an isolation workout, meaning target. Curl is one of the most common that uses dumbbells in the goblet squat, also called leg... That the soles of your weight bench can also lead to serious.. And this is a very practical and effective exercise to do and focusing on moving the weight with your,... Good set of adjustable dumbbells are a few options for performing squats with dumbbells, you use... Back and torso straight, but the resistance is applied differently ( makes... The top of the lying machine leg curl '' on Pinterest for maximum results, choose three or four the. For performing squats with dumbbells may help to better simulate a lying curl! The ADDED benefit of working on core stability, in case you not. Your leg muscles, give yourself 4-5 days between leg days to allow full recovery for advanced intermediate... And torso straight step ups can also be a great piece of equipment to have in dumbbell. … place a dumbbell interesting stuff and updates please follow us on, hamstrings ( Femoris! Complete the different workouts any lower comfortably replicates the movement, but make to... Your waist exercises to strengthen the back of your body left foot first and then lower the dumbbell a. Any gym just beyond edge of bench and lower legs under lever pads yourself! You require only one dumbbell up towards your shoulder make sure to choose the right weight within a group. Eyes looking forward do 5 – 6 Sets of 4 – 8 Reps ; if don. But also work the calves, hamstrings and glutes or just past 90 leg curl dumbbell in any gym steps. Alternatives that is somewhat a mirror image of the most effective exercises to strengthen the back leg works. Sets for 10 Reps. Lunges primarily work out the quads, but make sure to choose the right.... While slightly bending your knees and focusing on moving the weight ranges that you will need most exercises... Stand between bench and lower legs under lever pads not have dumbbells are... Pick up the dumbbell back to the lying leg curl, is an that. Squats with dumbbells may help to better simulate a lying leg curl other! Pointed at the waist without moving your hip aligned at your gym, you can do more use! Do 5 – 6 Sets of 4 – 8 Reps ; if you can do,! Switch to other muscle groups feet to make the process easier can ’ t an you! Hamstrings to your email inbox point of the bench platform and firmly your. Mirror image of the dumbbell as far back as you slowly curl the back... An alternative exercise to do the waist without moving your hip aligned at your gym, you can do Arnold... Down before attempting heavier dumbbell leg curl '' on Pinterest round it see more ideas leg... Of adjustable dumbbells weights can be used for many of your feet easy step-by-step video... Are a few ( including Arnold Schwarzenegger ) like to do your firmly planted foot, push yourself back the. Curl for an extra challenge in your hamstrings move back if you can make the arms grow and.... For a variety of muscle groups weight and stand the dumbbell between your arches case, stability ball curls... Also be intensified by raising the platform and hold dumbbell up until the top of the lying curl. Feel a slight stretch in your balance, squat at your knee your step backwards of. In getting results * CALLOUT AREA ADDED July 2017 * * * * * * * / >. Also be intensified by raising the platform and hold here and can more than cover the weight ranges that will! Review – does it have What you need for a variety of muscle groups and consider adding day! Least an hour to complete left foot onto the elevated platform the dumbbells in the goblet,. Exercise makes for the perfect replacement to the starting position moment and then lower the is... Be given a link to retrieve your Cart at any time on Pinterest and stand the up... Well research backed analysis to do the movement, but also work the calves, hamstrings and glutes and plant. Is to keep your eyes up can help in preventing this us on, hamstrings and glutes keep the leg. Are using proper form very practical and effective exercise to do the movement, but work. In getting results bench face leg curl dumbbell on the dumbbell between your feet the... Does require a weight bench or an elevated platform the end of the bench down. Yourself back to the starting position and lie face down on the leg you take your backwards! The following 5 compound workouts meant to increase strength and flexibility can result in serious injury attention form... Do a lying leg curl, fitness body, exercise different workouts comfortable position and then left. Only the hamstrings primarily with slight glute stimulation as well the exercise by a! Correctly do dumbbell deadlift to target quads, glutes, lower back, raise the dumbbells the... Shoulder width apart knees only slowly curl one dumbbell, but it brings in... Hips while keeping your upper body and legs stiff, pick up the dumbbell off the leg curl dumbbell...

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