TETSUBarbell Straight Leg Deadlift vs Dumbbell Lying Leg Curl
The Barbell Straight Leg Deadlift and the Dumbbell Lying Leg Curl both train the hamstrings as their primary muscle. The Barbell Straight Leg Deadlift uses a barbell while the Dumbbell Lying Leg Curl uses a dumbbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Straight Leg Deadlift | Dumbbell Lying Leg Curl | |
|---|---|---|
| Primary muscle | hamstrings | hamstrings |
| Body part | upper legs | upper legs |
| Supporting muscles | glutes and lower back | glutes |
| Equipment | barbell | dumbbell |
| Steps in our guide | 6 | 4 |
How each one starts
Barbell Straight Leg Deadlift — first steps
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Dumbbell Lying Leg Curl — first steps
- Lie flat on your back with your legs extended and a dumbbell resting on your lower abdomen.
- Bend your knees and bring the dumbbell towards your glutes, keeping your feet flat on the ground.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Straight Leg Deadlift lets you load the heaviest weights and progress in small, steady jumps. The Dumbbell Lying Leg Curl works each side independently and demands more stabilizer control. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the hamstrings adapting.
Full form guides
Common questions
Is the Barbell Straight Leg Deadlift better than the Dumbbell Lying Leg Curl?
Neither is universally better — both train the hamstrings as the primary mover. The Barbell Straight Leg Deadlift lets you load the heaviest weights and progress in small, steady jumps, while the Dumbbell Lying Leg Curl works each side independently and demands more stabilizer control. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Straight Leg Deadlift and the Dumbbell Lying Leg Curl in the same program?
Yes, but usually not in the same session — they overlap heavily on the hamstrings. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Straight Leg Deadlift and the Dumbbell Lying Leg Curl work the same muscles?
The primary muscle is the same: the hamstrings. Supporting muscles differ slightly — glutes and lower back for the Barbell Straight Leg Deadlift versus glutes for the Dumbbell Lying Leg Curl.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.