Dumbbell Lying Leg Curl
Face down on a flat bench, a dumbbell squeezed between the feet, curl the shins up to vertical; the lying leg curl without a machine.
How to do it
Setup
Dumbbell gripped between the feet while seated on the bench end, then lie face down with the knees just past the end.
Steps
- Curl the bell up until the shins point at the ceiling.
- Keep the feet flexed so the bell stays locked in.
- Lower under control to almost straight legs.
Common mistakes
Curling past vertical: the bell rolls toward the glutes; stop with the shins upright. Bell set on the feet while already lying down: grip it seated, then lie back. Kicking the bell up: slow curl, slower lowering.
Breathing
Exhale on the curl, inhale on the return.
