Best Beginner Hamstrings Workouts With Dumbbells
About
This workout focuses on engaging and strengthening the hamstrings, the group of muscles located on the back of the thigh that play a vital role in knee flexion and hip extension.
It is tailored for beginners, incorporating simple yet effective exercises to develop foundational strength and minimize risks of injury.
Using dumbbells allows for independent hand movement, promoting stability and ensuring balanced muscle recruitment during exercises.
Beginners with less than one year of experience will find these exercises approachable, with weight levels adjusted for skill development while maintaining workout intensity.
Workout 1
Hamstrings
Dumbbell Romanian Deadlift
15reps22.5lbs25reps22.5lbs35reps22.5lbs45reps22.5lbs55reps22.5lbs
Dumbbell Hang Snatch
18reps17.5lbs28reps17.5lbs38reps17.5lbs
Dumbbell Romanian Deadlift to Shrug
110reps22.5lbs210reps22.5lbs310reps22.5lbs
Dumbbell Romanian Deadlift to Bent Over Row
112reps15lbs212reps15lbs
Dumbbell Romanian Deadlift to Calf Raise
112reps45lbs212reps45lbs312reps45lbs
Dumbbell Good Morning
112reps17.5lbs212reps17.5lbs312reps17.5lbs
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Generate My PlanWorkout 2
Hamstrings
Dumbbell Stiff Legged Deadlift
15reps35lbs25reps35lbs35reps35lbs45reps35lbs55reps35lbs
Dumbbell Romanian Deadlift to High Pull
18reps25lbs28reps25lbs38reps25lbs
Dumbbell Clean
110reps17.5lbs210reps17.5lbs310reps17.5lbsDumbbell Romanian Deadlift to Shrug
112reps15lbs212reps17.5lbs312reps22.5lbs412reps22.5lbsDumbbell Romanian Deadlift to Bent Over Row
112reps15lbs212reps15lbs312reps15lbsDumbbell Romanian Deadlift to Calf Raise
112reps45lbs212reps45lbs312reps45lbs
The 9 Best Beginner Hamstrings Exercises with Dumbbells
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Dumbbell Romanian Deadlift
SETS LOGGED3,868,302Hamstrings Strength99 mScoreHamstrings
DumbbellsThe Dumbbell Romanian Deadlift is a beginner-friendly exercise that focuses on strengthening your hamstrings and glutes. Using dumbbells can assist those with limited mobility and is an excellent way to prepare for barbell deadlifts.
How to do it
The Dumbbell Romanian Deadlift is a beginner-friendly exercise that focuses on strengthening your hamstrings and glutes. Using dumbbells can assist those with limited mobility and is an excellent way to prepare for barbell deadlifts.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs2. Dumbbell Romanian Deadlift to Shrug
SETS LOGGED115,553Hamstrings Strength88 mScoreHamstringsDumbbellsThe Dumbbell Romanian Deadlift to Shrug is a great exercise for strengthening your hamstrings, glutes, and upper back. It involves bending at the hips while holding dumbbells, then shrugging your shoulders at the top, giving you a full-body workout in one move.
How to do it
The Dumbbell Romanian Deadlift to Shrug is a great exercise for strengthening your hamstrings, glutes, and upper back. It involves bending at the hips while holding dumbbells, then shrugging your shoulders at the top, giving you a full-body workout in one move.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs3. Dumbbell Romanian Deadlift to Bent Over Row
SETS LOGGED119,138Hamstrings Strength89 mScoreHamstringsDumbbellsThe Dumbbell Romanian Deadlift to Bent Over Row is a great exercise that works your hamstrings, glutes, and upper back. You lower the dumbbells by hinging at the hips, then pull them up towards your chest, which helps build strength and flexibility in both your lower and upper body.
How to do it
The Dumbbell Romanian Deadlift to Bent Over Row is a great exercise that works your hamstrings, glutes, and upper back. You lower the dumbbells by hinging at the hips, then pull them up towards your chest, which helps build strength and flexibility in both your lower and upper body.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs4. Dumbbell Romanian Deadlift to Calf Raise
SETS LOGGED97,914Hamstrings Strength89 mScoreHamstringsDumbbellsThe Dumbbell Romanian Deadlift to Calf Raise is a two-part exercise that strengthens your hamstrings, glutes, and calves. You'll bend at the hips to lower the dumbbells and then rise up onto your toes to work your calves, improving your overall leg strength and balance.
How to do it
The Dumbbell Romanian Deadlift to Calf Raise is a two-part exercise that strengthens your hamstrings, glutes, and calves. You'll bend at the hips to lower the dumbbells and then rise up onto your toes to work your calves, improving your overall leg strength and balance.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs5. Dumbbell Good Morning
SETS LOGGED176,110Hamstrings Strength91 mScoreHamstringsDumbbellsThe Dumbbell Good Morning is a strength exercise that targets your hamstrings, glutes, and lower back. You hold a dumbbell either at your chest or on your shoulders while bending forward at the hips, then return to standing. This exercise helps improve posture and strengthen your back and legs.
How to do it
The Dumbbell Good Morning is a strength exercise that targets your hamstrings, glutes, and lower back. You hold a dumbbell either at your chest or on your shoulders while bending forward at the hips, then return to standing. This exercise helps improve posture and strengthen your back and legs.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs6. Dumbbell Clean
SETS LOGGED1,037,031Hamstrings Strength63 mScoreHamstringsDumbbellsThe Dumbbell Clean is an explosive exercise that works multiple muscle groups, making it great for beginners. Using dumbbells allows you to start with lighter weights while helping to build stability and balance in your movements.
How to do it
The Dumbbell Clean is an explosive exercise that works multiple muscle groups, making it great for beginners. Using dumbbells allows you to start with lighter weights while helping to build stability and balance in your movements.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs7. Dumbbell Stiff Legged Deadlift
SETS LOGGED1,013,135Hamstrings Strength96 mScoreHamstringsDumbbellsThe Dumbbell Stiff Legged Deadlift is a great exercise that targets your hamstrings and lower back. Using dumbbells instead of a barbell allows for more flexibility in your movement. This exercise is excellent for beginners looking to strengthen their deadlift technique.
How to do it
The Dumbbell Stiff Legged Deadlift is a great exercise that targets your hamstrings and lower back. Using dumbbells instead of a barbell allows for more flexibility in your movement. This exercise is excellent for beginners looking to strengthen their deadlift technique.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs8. Dumbbell Hang Snatch
SETS LOGGED117,013Hamstrings Strength82 mScoreHamstringsDumbbellsThe Dumbbell Hang Snatch is a full-body exercise that enhances strength and coordination using one dumbbell. It focuses on explosiveness and balance, helping improve overall athletic performance.
How to do it
The Dumbbell Hang Snatch is a full-body exercise that enhances strength and coordination using one dumbbell. It focuses on explosiveness and balance, helping improve overall athletic performance.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs9. Dumbbell Romanian Deadlift to High Pull
SETS LOGGED87,312Hamstrings Strength84 mScoreHamstringsDumbbellsThe Dumbbell Romanian Deadlift to High Pull is an exercise that targets your hamstrings, lower back, upper back, and shoulders. It helps improve strength, flexibility, and explosive power in your body.
How to do it
The Dumbbell Romanian Deadlift to High Pull is an exercise that targets your hamstrings, lower back, upper back, and shoulders. It helps improve strength, flexibility, and explosive power in your body.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs
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