However, the resistance is applied differently, and this makes the exercise more difficult if you’re doing a leg curl at home. 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 toughest is probably either the Russian hamstring curl or the Romanian leg curl. Also known as the leg curl, the seated hamstring curl is a fantastic exercise for building size and strength in your hamstrings. These muscles allow you to bend your knees, and control their motion as you walk. 11. Floor Hamstring Raises . Try these 15 targeted moves. Drop your chest and lift the leg opposite your free hand to create a “T” with your body. The hamstring curl with a ball uses a stability ball to lift your hips and legs off the floor. The higher up you hold the dumbbell, the longer the lever arm and more difficult the movement will be. Why it works: At the beginning and end of a dumbbell or barbell curl, you move the weight about parallel to the floor and, thus, don’t fighting against gravity. How to do Hamstring Curls with Dumbbells Posted On Jul 28, 2015 By Anna Arsenault aka "MomStrong" Anna Arsenault, aka MomStrong, is always looking for quick and efficient ways to fit an exercise into her busy, active, mom-of-four days, so she can keep her fitness levels up to compete in obstacle course races like Spartan Race. The Seated Hamstring Curl. Do 10 reps on one side and then repeat with the opposite arm and leg. Benefits of the Hamstring Floor Curls. Learn how to do dumbbell hamstring curl from this step-by-step illustrations: Muscles Worked. ... lift the dumbbell off the floor so legs are is parallel to the floor. When bending your knees, your hamstrings will engage to roll the ball toward your body. As far as simplicity goes, I’d have to say the easiest is the hip bridge or the squat. Not only will this exercise increase your lower body strength, but it will help you prevent injury and improve your performance in other exercises. This leg workout is one of the best thigh exercises. Stability ball hamstring curls follow the same movement pattern as the leg curl machine provides, and therefore, makes for a perfect at-home lying leg curl substitute. The dumbbell back extension is the King of hamstring exercises, activating more mean and peak hamstring muscle than any other exercise. To do it, hold a dumbbell under your chin or at chest level. Dumbbell Lying Leg Curl. HOW TO DO IT: Stand on one leg, grasping a dumbbell rack or bench in front of you with one hand. Lie on the floor with a dumbbell placed between your feet (hold the ‘bell’ of the dumbbell between the middle of your feet). 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. 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