Dumbbell · Hamstrings
There are 2 dumbbell exercises for the hamstrings here: all compound movements, all intermediate level. Good places to start: Single Leg Deadlift and Stiff Legged Dumbbell Deadlift. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The hamstrings are three muscles: the biceps femoris on the outside and the semitendinosus and semimembranosus on the inside. All cross both the hip and the knee (apart from the short head of the biceps femoris, which crosses only the knee). They bend the knee and pull the thigh back behind you.
02
With dumbbells, each side works on its own, so start with your weaker side and match the reps on the other. When you can beat the top of your rep range with good form, move up to the next pair. Dumbbells are the most versatile piece of free-weight equipment. One pair can train the whole body, and because each arm works on its own they help even out left-right differences.
03
Pick one hinge (dumbbell or barbell Romanian deadlift) and one leg curl. Without machines, single-leg deadlifts and glute bridge variations are good bodyweight options.
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