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Exercises

Dumbbell hamstring exercises

Dumbbell hamstring exercises, from the easiest version to the hardest. A pair of dumbbells trains nearly every muscle.

5 moves5 with 3D demosBeginner 1Intermediate 3Advanced 1

Beginner dumbbell hamstring exercises 1

Vertical Swing demonstrated on the 3D figure3D demoVertical SwingBeginner · A dumbbell

Intermediate dumbbell hamstring exercises 3

Dumbbell clean demonstrated on the 3D figure3D demoDumbbell cleanIntermediate · A dumbbellDumbbell Romanian deadlift demonstrated on the 3D figure3D demoDumbbell Romanian deadliftIntermediate · A dumbbellStiff-legged dumbbell deadlift demonstrated on the 3D figure3D demoStiff-legged dumbbell deadliftIntermediate · A dumbbell

Advanced dumbbell hamstring exercises 1

Single-leg Romanian deadlift demonstrated on the 3D figure3D demoSingle-leg Romanian deadliftAdvanced · A dumbbell

More exercises

Questions people ask

What are good dumbbell hamstring exercises for beginners?

Start with moves graded easy, such as Vertical Swing. There are 1 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.