Hamstrings · Dumbbells · 8 exercises

Hamstring workouts with dumbbells

A hamstring workout with dumbbells: Romanian, single-leg and stiff-leg deadlifts plus a dumbbell leg curl.

The hamstrings bend the knee and extend the hip, and the best hamstring workouts train both: leg curls for the knee, and Romanian deadlifts and good mornings for the hip. Squats train them surprisingly little.

Dumbbells load each side on its own, so your stronger side can’t cover for your weaker one, and they let your wrists and elbows find their own path. A pair of adjustable dumbbells and a bench covers every exercise below.

Dumbbell hamstring workout

Hinges for the hip, a lying curl for the knee.

Dumbbell Romanian Deadlift
Sets
4
Reps
8–10
Rest
2 min
Dumbbell Single Leg Deadlift
Sets
3
Reps
8–10 each leg
Rest
90 s
Dumbbell Lying FemoralDumbbell held between the feet.
Sets
3
Reps
10–12
Rest
60 s
Dumbbell Stiff Leg Deadlift
Sets
2
Reps
10–12
Rest
90 s

Can’t do one of these?

Machine taken or training somewhere else? Each of these has substitutes that work the same muscles.

Tips

On Romanian deadlifts, push your hips back until you feel a strong stretch, and stop when your back starts to round, wherever that is.
Seated leg curls train the hamstrings at a longer length than lying curls, so they’re a good first choice when you can only pick one.
Hamstrings respond well to slow lowering. Take three seconds down on curls and hinges.
When dumbbells get too heavy to get into position, switch to a harder variation or more reps instead of fighting to set up.

Run this workout in SPLYT

Every exercise here is in SPLYT’s library. Save the workout as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.

Get SPLYT on the App Store

8 hamstring exercises with dumbbells

Every one links to step-by-step instructions and a demonstration. Swap any of them into the workouts above.

All hamstring exercises →

Questions

How many hamstring exercises can you do with dumbbells?

SPLYT’s exercise library has 8 hamstring exercises you can do with dumbbells, including Dumbbell Lying Femoral, Dumbbell Romanian Deadlift and Dumbbell Sumo Pull Through. Each one links to step-by-step instructions and a demonstration.

Why are my hamstrings always tight?

Tight-feeling hamstrings are often weak rather than short. Training them through a full range with Romanian deadlifts and leg curls usually improves both strength and flexibility.

Can you build muscle with only dumbbells?

Yes. As long as you can keep adding weight or reps, dumbbells train every muscle well. A wide enough set of weights, or adjustable ones, is the main thing you need.