Dumbbell Decline Lying Leg Curl

1. Lie face-down on a decline bench with your hips at the upper edge and your knees slightly bent over the end of the bench. Grasp the bench handles or edges for stability.
2. Position a dumbbell securely between your feet, gripping it firmly with both feet by squeezing your ankles together. Keep your toes pointed to maintain the grip on the weight.
3. Begin with your legs nearly straight with a slight bend in the knees, maintaining a neutral spine position. Exhale and brace your core to stabilize your lower back.
4. Initiate the movement by contracting your hamstrings to curl the dumbbell up toward your buttocks. Inhale during this concentric phase of the exercise.
5. Continue curling until your knees reach approximately a 90-degree angle, feeling a complete contraction in your hamstrings. Keep your hips pressed firmly into the bench throughout the movement.
6. Hold the contracted position for a brief moment, focusing on the peak contraction in your hamstrings. Maintain steady breathing without holding your breath.
7. Lower the dumbbell slowly and with control by extending your knees, resisting the pull of gravity. Exhale during this eccentric phase of the movement.
8. Return to the starting position without fully straightening your legs, maintaining tension in your hamstrings. Prepare for the next repetition by maintaining proper form and breathing rhythm.

Important information

• Keep your hips pressed firmly against the bench throughout the entire movement to isolate the hamstrings and protect your lower back.
• Select a dumbbell weight that allows you to maintain control throughout the exercise—starting too heavy may compromise form and increase injury risk.
• Avoid jerking or using momentum to lift the weight; focus on slow, controlled movements with proper hamstring engagement.
• If you experience any knee pain during the exercise, reduce the weight or consult with a fitness professional about your form.