Glute Ham Raise — Dumbbell Variation
Dumbbell version of the Glute Ham Raise. Same target muscle (hamstrings) with a different equipment requirement.
Substitution plate
Glute Ham Raise is a PULL hamstrings parent; the DB swap keeps force direction first, kit second.
Parent exercise
Glute Ham Raise
canonical record
Primary muscle
Hamstrings
trained via parent
Equipment
Dumbbell
this variation
Parent docs
482
low third · 204 DB
Glute Ham Raise — Dumbbell Variation opens on force profile: a PULL parent (Glute Ham Raise) swapped onto Dumbbell. Force direction is the first filter before muscle (hamstrings) or kit.
This DB substitute sits in the lower third of the 883-page catalogue by parent instruction mass (< 657 chars). Short parents are intentional catalogue stubs; open the parent only for orientation, then judge the swap visually.
DB swap on Glute Ham Raise (PULL · DOC · force)
One of 204 Dumbbell substitutes on PlainExercise. Parent Glute Ham Raise is hamstrings · machine · intermediate with 482 instruction characters (DOC, low corpus band). Use this page when dumbbell is what you have; open the parent for the step list.
Educational catalogue only, not medical or personal-training advice.
Parent exercise · DOC
Parent docs are thin (482 chars). Use Glute Ham Raise as orientation, then judge the DB pattern live before loading volume.
Safety notes · DB · PULL/COMPOUND
Free-weight DB compounds raise stabilizer demand on the PULL path. Confirm hamstrings still leads before swapping into a programmed set. Read the Compound vs isolation guide before programming the swap.
Read with Glute Ham Raise — Dumbbell Variation
Nearest DB cohort peers by parent documentation depth (DOC · PULL/COMPOUND · MID), plus parent and guide.
Anti-Gravity Press — Dumbbell Variation
DB swap on Anti-Gravity Press (shoulders). Parent docs 479 chars · Δ3 vs this DOC parent.
Cable Deadlifts — Dumbbell Variation
DB swap on Cable Deadlifts (quadriceps). Parent docs 485 chars · Δ3 vs this DOC parent.
Barbell Rollout from Bench — Dumbbell Variation
DB swap on Barbell Rollout from Bench (abdominals). Parent docs 477 chars · Δ5 vs this DOC parent.
Barbell Incline Shoulder Raise — Dumbbell Variation
DB swap on Barbell Incline Shoulder Raise (shoulders). Parent docs 490 chars · Δ8 vs this DOC parent.
Push Press — Dumbbell Variation
THIN pole in the DB cohort, parent Push Press at 2 instruction chars.
Power Clean — Dumbbell Variation
DEEP pole in the DB cohort, parent Power Clean at 3264 instruction chars.
Glute Ham Raise
Canonical parent (MACHINE · PULL · COMPOUND). Steps and muscle map live here, this page is the DB substitute only.
Compound vs isolation
Guide drill for a DB · MID · DOC substitute, how to judge whether the force profile still transfers.