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However, they are an exercise that requires acute attention to form, as a poorly executed deadlift can result in serious injury. 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. It exactly replicates the movement, but the resistance is applied differently (which makes it harder). One of the biggest things in doing a deadlift is to keep your back straight and not round it. During rest days, switch to other muscle groups and consider adding a day for cardio. 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. Your feet should be shoulder-width apart. However, it’s a great alternative to the lying leg curl which is performed on a machine because free weights build stabilizer muscles. While keeping your back straight, bend over at your waist. 3-4 Sets for 10 Reps. Then, lift the dumbbell off the floor so legs are is parallel to the floor. Hamstring curls are an isolation workout, meaning they target only the hamstrings. Keep your eyes up and lift the dumbbells in a straight movement until you reach your starting position. To perform this, you require only one dumbbell, but make sure to choose the right weight. At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. Alternating dumbbell curl. ExRx.net > Directory > Hamstrings > Exercise. Not sure where to start? Stand up straight with your knees slightly bent. Utility: Basic: Mechanics: Isolated: Force: Pull: Instructions. All Rights Reserved. Common groupings include abdominals, arms, legs and the back. Plant your left foot onto the platform and hold. This move is a two-for-one that targets your arms and shoulders. Keeping your legs and feet squeezed together, exhale as you curl the dumbbell up toward your buttocks. 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. Squat down with your back straight until you achieve a seated position with your hip aligned at your knee. 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. Hold your dumbbells at your sides. You should feel engagement in your hamstrings. 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. This is especially true for advanced and intermediate lifters. Your Shopping Cart will be saved and you'll be given a link. 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. Dumbbells are inexpensive workout tools that can be used to achieve these goals. Required fields are marked *. Place a dumbbell between your feet and lie face down on the bench. Give yourself 4-5 days between leg days to allow full recovery. Do you think anyone who started sports but didn’t do this? 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. 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. .Without rounding your back, raise the dumbbells back up. The Ironmaster Quick-Lock Adjustable Dumbbells are a great choice here and can more than cover the weight ranges that you will need. Your email address will not be published. Dumbbell Lying Leg Curl. ©2020, Ironmaster LLC. Repeat these steps, alternating the leg you take your beginning step with. This moves the strain from your hamstrings to your lower back, which can also lead to serious injury. 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. 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. 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. Now, curl the dumbbell up until the top of the dumbbell is pointed at the ceiling. Now, it’s a rather simple exercise to perform but it does require a little strategy to place a dumbbell between your feet. 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 … How to Do a Lying Leg Curl With a Dumbbell at Home. 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. 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 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. Pause when you have raised the dumbbell to a comfortable position and then lower the dumbbell back to the starting position. And this is necessary for developing all muscles within a muscle group and is always a recommended training method. Your email address will not be published. Do not raise the dumbbell as far back as you would on the leg curl machine since it can slip and fall. Dumbbell step ups are a complete leg buster. All Rights Reserved. Dumbbell curl is one of the most basic arm movements. But it’s one of the most effective exercises to strengthen the back of your thighs and build strong, resilient knees. 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. 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. Raise the dumbbell as far as comfortably possible or just past 90 degrees. There are a few options for performing squats with dumbbells. 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 . Most bodybuilders perform concentration curls in the seated position. With an adjustable weight bench, you can adjust for inclines, declines and other angles that add even more variety to your exercise routines. How to do it: Instead of doing a bicep curl with a dumbbell, use a weight plate and grab it by its end. Build strong, resilient knees the knees only slowly curl the dumbbell to a comfortable position and then left. And muscle mass in the seated position using a very practical and effective exercise to the lying leg curl.. Updates please follow us on, hamstrings and glutes up onto the.... Does require a weight bench can also be a great piece of equipment to in... Position while keeping your back, raise the dumbbells in the legs s head s knee, up. 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