TETSUCable Assisted Inverse Leg Curl vs Dumbbell Lying Leg Curl
The Cable Assisted Inverse Leg Curl and the Dumbbell Lying Leg Curl both train the hamstrings as their primary muscle. The Cable Assisted Inverse Leg Curl uses a cable while the Dumbbell Lying Leg Curl uses a dumbbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Cable Assisted Inverse Leg Curl | Dumbbell Lying Leg Curl | |
|---|---|---|
| Primary muscle | hamstrings | hamstrings |
| Body part | upper legs | upper legs |
| Supporting muscles | glutes and calves | glutes |
| Equipment | cable | dumbbell |
| Steps in our guide | 7 | 4 |
How each one starts
Cable Assisted Inverse Leg Curl — first steps
- Adjust the cable machine so that the ankle attachment is at the lowest setting.
- Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles.
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 Cable Assisted Inverse Leg Curl keeps constant tension on the muscle through the whole range of motion. 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 Cable Assisted Inverse Leg Curl better than the Dumbbell Lying Leg Curl?
Neither is universally better — both train the hamstrings as the primary mover. The Cable Assisted Inverse Leg Curl keeps constant tension on the muscle through the whole range of motion, 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 Cable Assisted Inverse Leg Curl 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 Cable Assisted Inverse Leg Curl and the Dumbbell Lying Leg Curl work the same muscles?
The primary muscle is the same: the hamstrings. Supporting muscles differ slightly — glutes and calves for the Cable Assisted Inverse Leg Curl 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.