Description

Leg curl with dumbbells is an exercise to train the back of the thigh (hamstrings) in isolation.

Exercise

Leg curl

Type: Bilateral Rest: 150s Equipment: Bank, Kurzhantel

Tutorial

1

Lie on your stomach on a flat bench.
2

Clamp a dumbbell with your feet. The inside of the weight plate should rest on the soles of your feet and the bar should be clamped between your feet. Your legs should be stretched back and your lower legs should protrude over the bench.
3

Bend your knee joints forcefully by pushing your heels backwards. Walk backwards until your lower legs are at a 90° angle to the floor. Exhale as you do so.
4

Stretch your knee joints slowly and in a controlled manner until your legs are stretched again and you are in the starting position.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Lie on the weight bench so that your knees are still resting on the bench and your lower legs are sticking out freely behind you.
You can also clamp a theraband so that there is resistance even in the shortened position.