Dumbbell Decline Lying Leg Curl
The dumbbell leg curl face down on a bench set at an angle, head end high; the tilt starts the hamstrings on a stretch at the hip.
How to do it
Setup
Face down on an adjustable bench raised at the head, knees just past the low end, a dumbbell held between the feet.
Steps
- Squeeze the bell between the feet, toes pulled up.
- Curl it up until the shins are vertical.
- Lower it slowly to nearly straight knees.
Common mistakes
Sliding down the tilted bench as you curl: brace the hands on the bench and keep the hips pinned. Feet unclenching near the top: a lighter bell, toes pulled up. Stopping short at the bottom: the angled start is the stretch; use it.
Breathing
Exhale on the curl, inhale lowering.
