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

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