Dumbbell Decline Lying Leg Curl
Perform the dumbbell decline lying leg curl to target your hamstrings effectively.
- Lie face down on a decline bench, securing your legs under the padded lever.
- Hold a dumbbell between your feet, ensuring a firm grip.
- Flex your knees to curl the dumbbell towards your glutes.
- Lower the dumbbell back to the starting position with control.
How to perform the Dumbbell Decline Lying Leg Curl
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Decline Lying Leg Curl using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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