The hamstrings are the large muscle group of the back thigh consisting of the biceps femoris, semitendinosus and semimembranosus. These muscles are responsible for several movements, including knee flexion and hip extension. To develop the hamstrings, you can use a variety of training apparatuses, such as dumbbells, to perform the aforementioned movements.
Dumbbell Stiff-legged Deadlift
To perform this exercise, first grab a dumbbell in each hand using an overhand grip. Stand with your body upright and your feet at a shoulder-width distance apart. Position the dumbbells in front of your thighs with your arms straight. Make sure to keep your back and legs straight throughout the exercise. Bring the dumbbells toward the ground by bending at the waist until your back is about parallel to the ground. Bring the dumbbells back up to the start by extending at the waist.
Dumbbell Overhead Stiff-legged Deadlift
To execute this movement, begin by holding a dumbbell in each hand with an overhand grip. Stand with your body upright and your feet at a shoulder-width distance apart. Position the dumbbells overhead with your arms straight. Keep your back, arms and legs straight during the movement. Lower the dumbbells by bending at your waist until your back is about parallel to the ground. Raise the dumbbells up to the beginning position by extending at the waist.
Dumbbell Hamstring Raise
To perform this exercise, first place your ankles under the machine roll pads, position your feet on the platform and place your knees over the large machine pad. Grab a dumbbell in each hand using an overhand grip. Position the dumbbells in front of your chest with your arms bent. Begin with your torso upright and keep your back straight throughout the exercise. Move your torso downward by bending at the waist until your back is about parallel to the ground. Move your torso back up to the start by extending at the waist.
Dumbbell 45-degree Hyperextension
To execute this movement, begin by positioning your feet on the platform and put your front thighs up against the large machine pad. Hold a dumbbell in each hand in an overhand grip and position the dumbbells in front of your chest with your arms. Start with your torso at an angle about 45 degrees to the ground and keep your back straight during the movement. Lower your torso by bending at the waist. Raise your torso up to the beginning position by extending at the waist.
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