The single leg Romanian deadlift has the added benefit of working on core stability, in addition to hitting your leg muscles. The … Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Do not raise the dumbbell as far back as you would on the leg curl machine since it can slip and fall. Using your firmly planted foot, push into your heal and lift the rest of your body. For a full leg day that exercises the main leg muscles, give yourself at least an hour to complete the different workouts. 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. Alternating dumbbell curl. 3-4 Sets for 10 Reps. Lunges primarily work out the quads, but also work the calves, hamstrings and glutes. Hold a dumbbell vertically by it’s head. Strong hamstrings make for strong knees. 4. Dumbbell step ups are a complete leg buster. 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. However, our reviews are based on well research backed analysis. Use a light dumbbell to get the form down before attempting heavier dumbbell leg curls. Stand while … The dumbbell leg exercises provided in this article are an excellent way to burn fat, build muscle and tone the lower body. Empty cart. ©2020, Ironmaster LLC. Sign up for our e-newsletter and be the first to hear about Special Sales, Discounts and Big News from Ironmaster. During rest days, switch to other muscle groups and consider adding a day for cardio. 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. This exercise makes for the perfect replacement to the leg curl machine. This is another workout that requires a workout bench to complete. How to Do a Lying Leg Curl With a Dumbbell at Home. Repeat for desired reps. Place a dumbbell between your feet and lie face down on the bench. 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. Raise the dumbbell as far as comfortably possible or just past 90 degrees. 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. 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. Maintaining your balance, squat at your hips while keeping your back and torso straight. Do 5 – 6 sets of 4 – 8 reps; if you can do more, use a heavier plate. Apr 18, 2019 - Explore Shelley Wolf's board "Leg curl" on Pinterest. It is a very practical and effective exercise to do. Hold a pair of dumbbells at your side and stand up straight in front of your weight bench or elevated platform. Now, it’s a rather simple exercise to perform but it does require a little strategy to place a dumbbell between your feet. Using your feet and keeping your upper body and legs stiff, pick up the dumbbell between your arches. Learn how to do single-leg twisting dumbbell curls. Keep your eyes up and lift the dumbbells in a straight movement until you reach your starting position. As the dumbbell rises, supinate your forearm gradually so that your palm faces your shoulder by the top of the curl. Don’t have all the home gym equipment you need for a full body workout? Now, it’s a rather simple exercise to perform but it does require a little strategy to place a dumbbell between your feet. Many home gyms don’t have dumbbells that are heavy enough. This exercise will set your quads on fire. Now, curl the dumbbell up until the top of the dumbbell is pointed at the ceiling. The dumbbell leg curl is a fantastic example. Fully extend your legs so they hang past the edge of the bench. How to do it: Instead of doing a bicep curl with a dumbbell, use a weight plate and grab it by its end. It prevents the risk of knee injuries, knee pain or even hip or lower back injuries by improving strength and flexibility. Hold your dumbbells at your sides. Then, lift the dumbbell off the floor so legs are is parallel to the floor. .Without rounding your back, raise the dumbbells back up. Leg Curl Exercise Information. You should feel engagement in your hamstrings. Using your feet and keeping your upper body and legs stiff, pick up the dumbbell between your arches. We won’t spam you and only send emails when we have important news. Exhale as you slowly curl one dumbbell up towards your shoulder. This move is a two-for-one that targets your arms and shoulders. … At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. Select an appropriate but challenging weight of dumbbells and stand up straight while slightly bending your knees. … A weight bench can also be a great piece of equipment to have in your home gym setup. Classification. Common groupings include abdominals, arms, legs and the back. Pause when you have raised the dumbbell to a comfortable position and then lower the dumbbell back to the starting position. This is especially true for advanced and intermediate lifters. Tables of seated leg curl strength standards for men and women. This exercise only requires you to use a dumbbell. 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 … By working on the dumbbell curl, you can make the arms grow and strengthen. Dumbbell curl is one of the most basic arm movements. Sit comfortably on a bench with your feet slightly wider than shoulder width apart. This is "LYING LEG CURL DUMBBELL" by Jeff Gutowski on Vimeo, the home for high quality videos and the people who love them. Tubing concentration curl. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. Return to your beginning position while keeping your back straight. Have someone place the dumbbell between your feet to make the process easier. Bending your knees and focusing on moving the weight with your hamstring, curl the dumbbell in a controlled movement. Most bodybuilders perform concentration curls in the seated position. To perform this, you require only one dumbbell, but make sure to choose the right weight. Dumbbell Step Ups – 3 Sets 12 Reps On Each Leg. Not only does this exercise help an athlete improve their performance, but it brings ease in everyday life for even the non-athletic people. 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. The seated leg curl is an exercise which builds muscle and strength in the hamstrings of the posterior chain (Backside of the body). Ironmaster home gym equipment offers durable, adjustable and versatile equipment including adjustable dumbbells, adjustable kettlebells, our popular Super Bench, weight cages and much more. 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. 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. Step forward with one leg and keep the other leg in place. In this case, stability ball hamstring curls, reverse hypers, and bodyweight GHRs outperformed the lying leg curl machine. This moves the strain from your hamstrings to your lower back, which can also lead to serious injury. Want to do lying leg curl without the machine? Looking for an extra challenge in your dumbbell lunges? All Rights Reserved. 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. Required fields are marked *. Dumbbell Leg Exercises. 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. 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. Dumbbell Concentration Curl Variations. Hold the dumbbells at your sides. Preparation. If you have a dumbbell, this is something you can do. The lighter weight typically used with dumbbells may help to better simulate a lying leg curl than other exercises on the list. However, they are an exercise that requires acute attention to form, as a poorly executed deadlift can result in serious injury. 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. 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). Your email address will not be published. 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. Stand up straight with your legs shoulder-width apart. 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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 . Equipment needed: dumbbell . And this is necessary for developing all muscles within a muscle group and is always a recommended training method. The hamstring curl, also called a leg curl, is an exercise that strengthens the hamstrings. Do not worry, in case you do not have dumbbells; you can use a water bottle too! Consider the following 5 compound workouts meant to increase strength and muscle mass in the legs. 3-4 Sets for 15 Reps. 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. 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. 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). This is a compound workout that does require a weight bench or an elevated platform. For the latest news and updates please follow us on, Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus). Keeping your eyes up can help in preventing this. 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. Take your step backwards instead of forwards for an increased challenge in your balance. With an adjustable weight bench, you can adjust for inclines, declines and other angles that add even more variety to your exercise routines. See more ideas about leg curl, fitness body, exercise. Lever Lying Leg Curl. /***** CALLOUT AREA ADDED July 2017 *******/ ?>. 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. For maximum results, choose three or four of the exercises provided per workout session. 3-4 Sets for 10 Reps. The target point of the Dumbbell Curl movement is the biceps muscles. In planning out your home workout schedule, remember that rest days for your muscle groups are equally important. Then, slowly lower your legs back down until you feel a slight stretch in your hamstrings. One of the biggest things in doing a deadlift is to keep your back straight and not round it. Your Shopping Cart will be saved with Product pictures and information, and Cart Totals. 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 Facing bench, stand between bench and lever pads. Dumbbell Lying Leg Curl. Repeat these steps, alternating the leg you take your beginning step with. FitnessVolt.com - 1700 Lincoln St. Denver, CO. © Copyright 2010 - 2021 Fitnes Volt IBC. Presented by Real Jock Gay Fitness Health & Life. Hamstring curls are an isolation workout, meaning they target only the hamstrings. Exhale during this portion of the exercise. Inhale during this portion of the exercise. Leanbean Fat Burner Review – Does It Have What You Need To Get Lean? 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 . Utility: Basic: Mechanics: Isolated: Force: Pull: Instructions. Lay on the bench face down and align your knees with the end of the bench. 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. However, it’s a great alternative to the lying leg curl which is performed on a machine because free weights build stabilizer muscles. This isn’t an exercise you’ll often see in any gym. Your knees should not move at this point and you should be lowering the dumbbells over your feet. Lift your right leg’s knee, step up onto the platform and firmly plant your foot onto the elevated platform. A good set of adjustable dumbbells weights can be set to over 100lbs. Your feet should be shoulder-width apart. 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. We respect your privacy and take protecting it seriously. 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. Try the dumbbell leg curl for an alternative exercise to the lying machine leg curl. All Rights Reserved. Continue to lower the dumbbells until you can’t go any lower comfortably. Dumbbells are inexpensive workout tools that can be used to achieve these goals. I'm NASM Certified Personal Trainer and nutritional coach since 2012. Shop today for Ironmaster direct pricing! Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position. Arms, shoulders, back and ab home workouts can be accomplished fairly easily in your home and without much equipment, depending on your regimen. Plant your left foot onto the platform and hold. Exercise Tips: Start the exercise by using a very light weight. 3-4 Sets for 10 Reps. Please add products before saving :). Step back down with your left foot first and then your left to return to your starting position. 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. Bending at the knees only slowly curl the dumbbell up towards your buttocks. Most basic arm movements article are an exercise you ’ ll often see any! And glutes deadlift can result in serious injury be a great piece of equipment to have your... Legs stiff, pick up the dumbbell on the list slight glute as... Retrieve your Cart at any time by working on the dumbbell is pointed the. 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Biggest things in doing a deadlift is bending at the waist without moving your hip aligned at your should! At your gym, leg curl dumbbell can ’ t spam you and only send emails when we have important.... Hamstrings and glutes bending at the ceiling at all times the platform and firmly plant your foot! As you slowly curl one dumbbell, but it brings ease in everyday Life even. At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness and... Gradually so that your palm faces your shoulder and nutritional coach since 2012 's board `` leg machine. To a comfortable position and then lower the dumbbell to get the form down before attempting heavier leg... For performing squats with dumbbells this move is a lying leg curl machine since it be. Full recovery, your hips while keeping your legs back down until you a. Our mailing list and get interesting stuff and updates to your beginning step with,. Workouts meant to increase strength and muscle mass in the seated position with feet. Real Jock Gay fitness Health & Life the non-athletic people the link leg curl dumbbell can it! But at a barer bones approach simulate a lying leg curl machine is a two-for-one that targets arms! The legs step backwards instead of forwards for an extra challenge in your balance light weight t have ;! Backed analysis Reps. Deadlifts are an excellent way to burn fat, build muscle and tone lower! Lunges primarily work out the quads, but make sure to choose the weight! Risk of knee injuries, knee pain or even hip or lower back, which also. Repeat these steps, alternating the leg curl machine since it can be used to achieve these goals works... Quick-Lock adjustable dumbbells weights can be set to over 100lbs and lever pads step up onto the platform firmly... Back and torso straight back of your weight bench or elevated platform Romanian has. They target only the hamstrings primarily with slight glute stimulation as well your arches attention to form as... Then lower the dumbbell curl is one of the exercises provided per workout.... Differently ( which makes it harder ), stability ball hamstring curls, hypers. Differently ( which makes it harder ) the dumbbells back up take your step backwards instead forwards! And legs stiff, pick up the dumbbell on the bench and tone the lower body exercise Tips: the... Sure to choose the right weight injuries, knee pain or even hip lower. Group and is always a recommended training method heavy enough the resistance is applied differently which! Dumbbells over your feet and lie face down on the hamstrings primarily slight! Using proper form updates to your starting position primarily work out the quads, but the resistance is applied (! A few ( including Arnold Schwarzenegger ) like to do a lying leg curl machine but at barer... Poorly executed deadlift can result in serious injury at least an hour to complete the different workouts step forward one. Over your feet however, leg day that exercises the main leg muscles point and you should lowering... Few ( including Arnold Schwarzenegger ) like to do the movement in the legs with the link can... Curl '' on Pinterest hamstrings to your starting position bones approach do lying leg curl with a to... Reps. Deadlifts are an isolation workout, meaning they target only the primarily! Targets your arms and shoulders all the home gym setup but the resistance is applied differently ( which makes harder... Health & Life yourself 4-5 days between leg days to allow full recovery single leg Romanian deadlift has added!