Dumbbell Hamstring Curls Exercise Tutorial | Huge Hamstrings With One Simple Movement
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- Опубліковано 25 лип 2022
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In this video we go over how to perform the Dumbbell Hamstring Curls, an excellent hamstrings leg exercise focusing on hamstring isolation, and a perfect exercise to perform at home or in the garage if you don't have access to a commercial gym. We hope you enjoy this exercise tutorial, look for more on the way!
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This one definitely takes some trial and error but once the experimental phase is over, you really do get great activation from the exercise. When I got rid of my half-rack and went strictly to dumbbells to save space (and check my ego a bit), I became well-acquainted with the lying hamstring curl and learned to look forward to it. Dumbbell Romanian deadlifts are cool and all but it’s nice to have options.
@@BigBadJohn7 Still on dumbbells. I definitely plateaued with my pair of 60s for incline chest. Once I could do 4x15, I realized how expensive it would be to buy a pair of 70s and got creative. Started using 10 pound wrist weights to bring the rep range down to 4x8-12. Don’t see me doing 4x15 comfortably anytime soon.
I’m 5’6’’, 140-150 pounds depending on what I feel like maintaining, 34 years old, sitting around 12-15% body fat year round and I enjoy what I eat and I’m past the point of feeling like a garbage human if I’m off a day or two here and there. Not out to win competitions or become an influencer. Just wanna feel good and be in good shape. I’ve only ever taken creatine and that’s it.
It’s definitely possible to switch to dumbbells only with an adjustable bench and nothing else, really. If there’s one piece of equipment I wish I had space for, it would be a dip station with an attached pull up bar. Doing some hanging is good for the body and I sort of miss weighted dips and pull ups, but I mitigate the loss of pull ups with chest supported rows and dumbbell pullovers as part of my front/back or upper/lower supersets.
I’m quite done with having a rack and barbell and dealing with all that crap. It’s mostly ego that kept me attached to those things. I also feel better balanced as I can’t help my weaker side lift a weight with my stronger side as I could with a barbell. Sure, if you have the space and money to have a full gym, go for it, but personally I found that I definitely don’t NEED anything more than a bench and some dumbbells. If you know what you’re doing and can apply appropriate stimulus, you’ll get a great workout regardless.
I’m sure you could get shredded doing calisthenics, too, but I’m not about to ditch dumbbells for strictly calisthenic bodyweight only work. I’ll pass on that. 😬
@@Micxhxael I hope it's going well for you. :)
You should do both romanian deadlifts and these curls. The RDLs strength your hamstring around hip flexion whereas the hamstring curls around knee flexion. Your hamstrings need to be strong in both facets
Tried this while barefoot for about a month to also strengthen my feet. The entire posterior of my leg from ankle to glute is more pumped than it has ever been. Workin that feet grip strength giving it that pull just activates something different for people struggling with legs like myself 😂
Nice! I just put on shoes to do it when I got to this exercise. I'll have to try it again barefoot.
I also workout barefoot. When I started doing this, my feet tried to cramp up. They are somewhat better now
Scared for my lower back
@@lizr7866 if you wanted to try, start without weights to get a feel for it. Try to engage your abs to add stability to your core. Feel it out carefully, and if you feel any pinching, compression, or other discomfort in your low back then you know there is something happening that’s not working for you. Seeing a Kinesiologist or physiotherapist for assessment for your movements and stabilization muscle strength can be helpful at that point: see if its structure issue or weakness or tightness that makes the movement unsafe for you.
Edit: a possible cue to use to keep from using your back is to think of your hips firmly planted on the floor/bench
Might be the fact that this is new for me or my shoes possibly, but barefoot actually helped me feel it more in my hamstrings as well! Thank you!
These are absolutely FIRE! I can’t believe in the many years of training I never tried them.
Thanks for the clear and thorough explanation bro. Chase those gains y’all 😎
This exercise works your calves too!! A two for one special. Ive seen more gains in my glutes, hams, and calves from this exercise alone in the past few months
I have never felt my calf so sore the day after, not even after i work them directly,,i could barely walk srsly and all I've done was 3 sets of 20 with a moderate weight db
Agreed. It is the most effective exercise for calves I have done at home.
Thanks for the awesome vid Hudson!💪 Hope all the Buff Fam is doing great!👍
I haven’t even gotten past the ads before the video and my hamstrings are already pumped!! 💪⚡️
I find it easier with bare feet
. more tactile feed back when positioning & gripping dumbell 🏋️
@@chakra1373 i agree!! 💪😎
I would say you are going to far, as in vertical position you loose all the tension, so try only going as far as 45-ish degree. My setup involves also a fitness step or BOSU ball, so you can extend the legs without touching the floor.
This video deserves a LOT more love
I’ve done this once before on reverse inclined bench and it also isomerrcly works your adductors; I need to bring it back and add it to my routine
Definitely one I'm going to start using. 👍
I needed this. Thanks Buff Dudes.
Hehe, that's pretty catchy... "Start light, start right."
Great video! Really helpful. 💪
Awesome idea with the dumbbells! 🔥🔥🔥🔥🔥🔥
Thank you!!
Really helpful thx man. This really does feel good
Amazing🙌🙌
I got it on my first try with shoes on and I feel the burn from this!
Thank you
I'll give it a go!
I attempted this at the gym this morning and will be performing this for my hamstring.
I love this move
Female here. New subscriber. Love love love ❤ this is what i was looking for
Oooo this looks soo good drool 🤤
Might be good to do this on an incline bench if you have one.
Dude is strong, dude is cool and dude is great
Yeah i be hitting these or the push off the ground ones, im always so sore afterwards
Is there a difference between this set up and using a decline bench other than how much weight you might be able to handle.
Worked
Coach continue the resistance band workout
Hey what about this as a hamstring workout RDL 3x8 laying dumbbell hamstring curls 3x10...
Please some advice would be appreciated 👍
That BuffAss tho
Good evening, buff dudes. I do this exercise, back pain. Please advise sir
This looks awesome, but I have those round dumbbells. Can I still do this? How would I grab it if it's not standing? I'm picturing myself trying to awkwardly place the dumbbells in my feet with my hands while laying down 😂😂 any thoughts on this?
If a person has dual cable system I suspect getting ankle straps and using them would be better due to constant tension and also being able to drop set down the rack 80lbs per leg then 70 then 60 etc. I know I'm ignoring hamstrings now and squat is going up a lot and I know there's an imbalance that's going to eventually hurt me. I did this before and ran with kids and had tremendous hamstring pain.
Guess you don't wear your flip flops for this one ... I like the wall hooks for the trap bar, et al. Great storage idea!
It seems the Hex dumbbells are easier for setup since they are solid.
I workout at home and have adjustable dumbbells that are round. I've tried it before and it was a pain to setup. I'll try it again.
Any suggestions? Thanks.
Btw, I also do a Glute/Ham exercise with my TRX where you pull your feet toward your butt ( like a seated leg curl with your legs/hips/butt elevated) which is also effective.
I wonder if you could create a sort of adapter platform piece from wood or plastic or metal that could have a hinge and around the handle and be screwed closed, that has extra width for support for your feet to grab. I suppose you would need to make sure it’s sturdy enough to easily handle the max weight of the dumbbells so it doesn’t break on you.
Definitely try it on the floor
Do you also have a hard cover version?
Ohh this is good! But sometimes my feet arches cramp up
Hamstrings have always been my weakspot.
Always forget about this. I think at one point I wanted a band around the dumbbell for extra tension and never got one, so I just blanked on the exercise.
I only have up to 50 lbs dumbbells and I can do way too many reps.
I tried doing it isometrically which burns much more. Sadly nobody talks about it so I don't know how effective It actually is.
Guess I'll have to wait and see it for myself.
Doing a lot of reps with curls is too boring for me
Get a heavier dumbbell on craigslist
I have been back on deadlifts now to kill those hammies
Is there a technique for the lower part of the dumbbell not to hit/press against your shins? I have dumbbells with removable weight plates, and they are a very large diameter, so they start pressing on my shins when I get to the top of the movement, which hurts a lot.
Honestly, I’ve actually used some older shin guards from soccer. If you find the ones that have their own sleeve or wear much longer socks you can slip in the guards during the lift.
Take of your shoes to control the dumbbell better :)
Hurts like heck bumping the metal weights on my ankles, I don't have monkey feet I have duck feet. This position has always been a bottle neck in my workouts.
Could get some small knee sleeves that fit around your shins to take some of the blow perhaps
I have the same problem. I don't have a leg curl machine so I'm kinda stuck with this one. If you can battle through the pain you get a nice workout, but the weight slamming against my ankles is very uncomfortable. I also have trouble locking the weight in place between my feet, so some of the energy is wasted trying to squeeze my feet together to avoid dropping the weight on my back
I've seen people put a towel around the area where your feet would go, might work
All you need are pets that magically know to stay out of the way and a floor that doesn't mind if you drop a dumbbell on it again and again and again and again and again....
Ive Been Doing This Exercise For 9 Weeks At Home I Started At 50 Reps Increasing 10 Reps Every Week Because I Dont Have A Variety Of And Weights At Home Im On 130 Reps Now I Repped 120 2 Weeks In A Row
Good exercise. But fifty pounds is a lot. More than my range, that's for sure.
Starting today I'll be doing Hamstring curls every day for 30 days. I want to see the results
@@trembling3674 Actually quite disappointing. Not much changed. I did them for about 47 days. They became a bid bigger 2 cm and a lot harder. Like a rock
Did these today. Murder
The position makes it looks like a girl snapschatting on her bed.
Or writing on her diary. It should be called Dear Diary Curls
im new to working out and i thought i made this exercise up because i was lying on my phone playing with my dumbells behind me lmao
10 Jesus answered and said to him, “Are you the teacher of Israel, and do not know these things? 11 Most assuredly, I say to you, We speak what We know and testify what We have seen, and you do not receive Our witness. 12 If I have told you earthly things and you do not believe, how will you believe if I tell you heavenly things? 13 No one has ascended to heaven but He who came down from heaven, that is, the Son of Man who is in heaven. 14 And as Moses lifted up the serpent in the wilderness, even so must the Son of Man be lifted up, 15 that whoever believes in Him should not perish but have eternal life. 16 For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. 17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved.18 “He who believes in Him is not condemned; but he who does not believe is condemned already, because he has not believed in the name of the only begotten Son of God (YHVH, El Shaddai, Adonai, God of Jacob, Isaac, and Abraham). John 3:10-18
As a gay man I have to admit ai had no problems grabbing sth poleshaped with my feet
Guys you are good,but this exercise is a bull****. Romanian deadlift ls way better 🤷
found that sweet spot now I’ll never let this go 🫡