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Muscle-Building Workout and Diet


What’s going on Nation? I’m gonna demonstrate for you guys How to do a dumbbell hamstring curl now with this exercise is an isolation exercise for your hamstrings if you’re working out from home Trying to find a really good exercise that target your hamstrings can be difficult, but we have the solution for you All you’re going to need is a bench and a dumbbell and Possibly a workout partner to help you with putting the dumbbell between your feet before you start the exercise Elevate the front legs of a bench by putting some plates underneath Begin the exercise laying chest down on a bench with the dumbbells securely position between both feet Hold on to whichever part of the bench is most secure to stabilize your body You want to start this exercise from a flexed position squeezing your glutes and keeping your hamstrings under tension You also want to push your chest out and keep your shoulders pinched back as much as possible to help stabilize Holding the dumbbell maybe the hardest part of this exercise especially when you get into heavier weights Try squeezing your feet together as hard as you can and stay in control of the movement to ensure Dumbbell stability From the starting position slowly lower the weight while staying in control of the dumbbell You want to come down until your hamstrings are fully stretched Return to the starting position quickly, but make sure you have total control of the dumbbell Once you return to the starting position repeat for the prescribed reps if you’re having a hard time Getting the dumbbell between your feet you can have a partner assist you by adding the weight to your feet once you’re in the starting position you can also have a partner take the weight away as well if Possible try to maintain a neutral spine by keeping your head and neck straight while doing this movement to maximize the effectiveness of this exercise Make sure there’s enough clearance at the bottom of the bench so that when you’re in the down position You can fully stretch your hamstrings today There you guys have it that’s how you do a dumbbell Hamstring Curl for more great exercises routines and tips feel free to join us on Scotthermanfitness.com Download our free web browser app in the info section below so you don’t miss our latest video and as always More good stuff coming soon. See you guys

100 thoughts on “How To: Dumbbell Hamstring Curl

  1. Nice exercise. I will include it in next friday leg workout ! Also that dubstep is gonna help me pump it up 😉

  2. Im in the navy and we only have DBs on my ship, up until now I mainly used the deadlifts and my TRX for hamstring isolation, this will be another excellent exercise to add to the list. Thanks!

  3. Any chance you could do videos on exercises for different muscles for those who don't have major gym equipment but a simple set of home weights? That would be really helpful! 🙂

  4. Scott – I like this method. However, I have PowerBlocks instead of DBs. Can it be done with these? And how? Thanks.

  5. Wow , this is nice, been doing this excercise after my ACL surgery for a long while, but it does look very promising with the dumbbell, a bit worried about dropping on my back tho 😀

  6. lmao.. this is so stupid. INB4 ankle damage + you wont be able to go with a heavier dumbbell cause there is basically no DB control in this exercise

  7. This exercise is really NOT GOOD AT ALL!

    You can fuck up your knee so badly if you lock out your leg like that with a weight. You should know better!

  8. It looked difficult to keep the dumbbells between ur feet :/

  9. I didn't know you could do this exercise with dumbbells. I suppose any exercise you can do with machines you can do with freeweights…

  10. Well then maybe you should never walk again for the rest of your life because if your legs can't handle a 20lbs dumbbell how are they going to handle the stress from the rest of your body?

  11. Good to know that there's still nothing that can compare to the glory of your buns of steel as the 8th Wonder of the world 🙂

  12. Hey Scott, I tried doing this…but i don"t feel any tension with lighter weights and can't hold heavier weights between my feet properly.I guess i"m doing something wrong!

  13. Ive never tried this exercise before, but it seems all and good until you accidentally lose control of the dumbbell and then it smacks you in the nutsack

  14. You can lose control of many exercises and hurt yourself. Just like when you are benching triple digits over your chest and neck. You utilize proper form to ensure you do not kill/hurt yourself. If you follow the directions in this video, you will not only live/protect your "nutsack" but you will also give your hamstrings a killer workout.

  15. I've done this exercise since the 1980s after I noticed it in a Lee Labrada training video. They work best done as half reps with burns and quarter burns at the end in my opinion. I figured you would post this sooner or later. Your my go to guy for effective if obscure exercises. Keep up the good work..!!

  16. This was always one of my favorites (-: We used to do these as part of a front-to-back pyramid which totally blitzed the thighs! We could barely walk after a superset (-:

  17. hmmmm… not gonna lie its pretty hard…. i cant go all the way down.. even though i squat 220 pounds

  18. Hi Scott! First i wanna say that u've been very helpful and yes i try to do your routines,although that i'm a girl!
    I was wondering if you have a routine or a particular exercise that isolates the glute area, to work on my butt day! I wanna build up a very strong (and round) bum! 🙂

  19. well Scott I have to say that you are the best ! thank you so much for your video programs,they really help me a lot ,and i have learned a lot from them ! i have some question about diet ..

  20. Hell muthafuckin naw, I ain't doin this exercise at the gym, no one should lol can you imagine all the sweaty heads that have been where your face would be

  21. If you are looking to bulk up and get ripped, you should Google the term "Aston Muscle Ripper". You are going to get the body you merit.

  22. I wish you would've shown how you got the dumb bell into the position. That's the hardest part for me. I feel like a tool at the gym trying to get it into my feet to begin with. :o(

  23. Hi Scott! I tried this exercise at home but I am not feeling any soreness on my muscle. I am using 5lbs dumbbell, 3 sets of 25 reps. I started it last week about 5 days and stopped for 4 days then started again today. By the way, I am a beginner when it comes to this (gym, weight lift, exercises). Any thoughts?

  24. If you cant reach the dumbell with your feet, I couldn't either! If you don't have a workout partner to help you, then I suggest using a step at the end of the bench placed below your feet. I use the stackable ones common to step classes, stacked with just one extra spacer. I thought of this after feeling foolish trying it and failing. Now, I do this all the time by myself at the gym, it works great!!

  25. If you cant reach the dumbell with your feet, I couldn't either! If you don't have a workout partner to help you, then I suggest using a step at the end of the bench placed below your feet. I use the stackable ones common to step classes, stacked with just one extra spacer. I thought of this after feeling foolish trying it and failing. Now, I do this all the time by myself at the gym, it works great!!

  26. I've always known about this exercise but I have never been able to get the right feeling from it, too awkward for me.. I once made a device where I tied a weight to my ankle and cushioned it and would do one legged leg curls standing up.. Still nothing beats going to a gym and doing leg curls on a commercial machine..

  27. If you don't have a workout partner put the dumbell on the floor at the end of the bench between your feet and lay down on the bench, then you can pick it up using your feet and use your arms to pull yourself further onto the bench. Yet I seem to feel this one work my calfs more than my hammies. Am I doing something wrong or are my calfs just weaker than my hammies?

  28. can't do this. my inner thighs/ crotch area gives out from having to hold to weight between the legs- way before my hams

  29. I castrated myself doing this workout. It is very dangerous make sure you have a spotter and are wearing a jock strap be safe guys.

  30. Great product!>>>ur2.pl/1190 Perfect for people who are working with smaller areas to work out. Very durable and does the work. I was skeptical at first but now I’m glad I made the purchase.

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