Dumbbell Hamstring Curl, Instructions and Advice

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Instructions for Dumbbell Hamstring Curls

Dumbbell Hamstring Curl, Instructions and Advice

In order to perform the dumbbell hamstring curl, raise a level bench using a block or step. Although a grounded flat bench can be used, raising it improves range of motion and works the hamstrings more effectively.

Now select the suitable dumbbell and place it close to the bench’s bottom end on the ground.

As you lie face down on the bench, align your knees with the edge of the bench.

Using your feet, pick up the dumbbell from the floor and place it between your two plantar arches.

For stability, you can wrap your arms around the bench and extend your legs fully. This is where everything begin.

Gently curl the dumbbell up towards your buttocks while bending solely at the knees.

Lift the dumbbell to a height that is comfortable for you or just above 90 degrees.

After a little pause, carefully drop the dumbbell back to the beginning position.

Continue until you reach the required number of reps.

Advice

 

Use a very light weight to begin the exercise. Throughout the exercise, you want to maintain as much motion as possible in your upper torso and upper legs. Your body may jolt or swing if you use a dumbbell that is too heavy for you, which could result in harm.
 

If you are having trouble lifting the dumbbell off the floor, you might have a training partner place it appropriately between your feet.
 

Prior to starting any exercise, always ensure that the dumbbell is securely placed between your feet.

With your hamstrings working through their whole range of motion, concentrate on transferring the weight.

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