Dumbbell Hamstring Exercises
Dumbbells train the hamstrings in a way the barbell struggles to: one leg at a time. Single-leg and kickstand Romanian deadlifts load one hamstring through a deep stretch while the other leg does little or nothing, which means moderate weights produce a serious stimulus and any strength difference between sides becomes obvious.
The deficit variations, standing on a plate or a step, extend the range further, which matters because the hamstring responds strongly to being loaded long. And unlike a barbell, a dumbbell can be used for leg curls: pinching a dumbbell between the feet and curling it turns this page into a complete hamstring session covering both hip extension and knee flexion.
Beginner Dumbbell Hamstring Exercises2
Intermediate Dumbbell Hamstring Exercises5
Advanced Dumbbell Hamstring Exercises2
Other equipment for Hamstrings
Frequently asked questions
Dumbbell or barbell Romanian deadlifts?
The barbell moves more weight; dumbbells allow single-leg variations and let the weights travel beside your legs rather than in front, which some people find gives a better stretch. If you only have dumbbells, single-leg RDLs close the loading gap.
How do I balance during single-leg Romanian deadlifts?
Fix your eyes on a point on the floor a couple of metres ahead, let the back leg extend behind you as a counterweight, and use a kickstand version, with the rear toe lightly touching the floor, until balance stops being the limiting factor.
Can you do leg curls with dumbbells?
Yes. Lie face down and hold a dumbbell between your feet, then curl it toward your glutes. It is awkward to set up and the load is limited, but it is a real knee-flexion exercise, which the hinge variations on this page do not provide.