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.
Beginner2
Intermediate5
Advanced2
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.