Hamstring Curl on Bench (Dumbbell)

Also known as: Hamstring Curl on Bench (Dumbbell).

Prone hamstring curl on a flat bench with a light dumbbell held between the feet.

How to perform this exercise

1. Lie face down on a flat bench with hips and thighs supported and knees just past the edge. Hold both sides of the bench.
2. Secure one light dumbbell between the feet. Start with the legs nearly straight and the weight clear of the floor.
3. Bend both knees while keeping the thighs on the bench. Bring the lower legs toward vertical without releasing the weight.
4. Lower slowly to the start. Use only a load you can reliably hold between the feet.