Dumbbell-hamstring-curls | The ultimate leg workout | PICTURE | Women's Health & Fitness

Dumbbell hamstring curls

Lie face down on the bench and position yourself so that your knees are at the edge of the bench.

Choose the appropriate dumbbell and set it on the ground near the lower end of the bench.

Secure the dumbbell between the arches of your two feet.

Your legs should be fully extended and you can wrap your arms around the bench for stability. This is the starting position.

Bending at the knees only, slowly curl the dumbbell up towards your buttocks.

Raise the dumbbell as far as comfortably possible or just past 90 degrees.

Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position.


Workout: Nichelle Laus; images: Dave Laus; Model: Martini Brake