leg curl dumbbell

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Your email address will not be published.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

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