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All exercises

Dumbbell decline leg curl

Intermediate

Dumbbell decline leg curl is a isolation dumbbell exercise for the hamstrings, also working the calves.

What it works

Primary muscle

Hamstrings

Also works

Calves

Equipment
Dumbbell
Movement
Legs
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Set a light dumbbell on the floor at the low end of a decline bench and lie face down with your knees just past the end of the pad.
  2. 2Grip the dumbbell handle between the arches of your feet, squeeze your feet together and hold the bench for support.
  3. 3Bend your knees to curl the dumbbell up until your shins are about vertical.
  4. 4Keep your hips pressed into the bench and your feet clamped tightly so the weight cannot slip.
  5. 5Lower the dumbbell slowly until your legs are almost straight, then repeat.

What to do instead

  • Lever lying leg curlMachine
  • Lever seated leg curlMachine
  • Band lying leg curlResistance band
  • Stability ball leg curlOther

Easier variations

  • Band lying leg curlResistance band
Logged today · 90 seconds restDumbbell decline leg curl

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