Hamstrings exercise

Dumbbell Hamstring Curl

Knee flexion focused on the hamstrings. Dumbbells let you adjust the movement of each arm.

How to do the Dumbbell Hamstring Curl

4 steps, in the order you do them.

Lie face down on a bench and hold a light dumbbell between your feet.
Bend your knees, bringing your heels toward your glutes without moving your hips.
Lower slowly and keep tension in your hamstrings.
Repeat at a controlled pace without using momentum.

What goes wrong most often when you do the Dumbbell Hamstring Curl, and how to fix it.

The dumbbell slips from between your feet mid-rep.
Squeeze it between your feet with your toes pulled toward your shins, and ask for help getting it into place.
You lift the dumbbell past vertical and lose tension.
Stop when your shins are almost vertical. Higher than that, the dumbbell stops loading the muscle.
Your knees rest on the edge of the bench and the dumbbell hits it on the way down.
Lie so your knees are just off the bench and the dumbbell can lower freely.