Leg Curl - Flat Bench Dumbbell
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Hamstrings Glutes Lower Back Calves Strength Dumbbell Flat Bench Pull Gym
Purpose: This exercise works the hamstrings, plus other muscles in the posterior chain.
Benefits: This exercise is one of the best movements to isolate the hamstrings.
Lie face down on a flat bench with your legs extended off the bench, knees also off the bench. Place a dumbbell between the ankles and cross your ankles to hold it. Press your chest flat against the bench, keeping your head up, back arched slightly. This is the starting position. Curl the dumbbell up as high as it can go. At the top, squeeze your glutes. Exhale during this movement. Slowly return to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The Hamstrings are a group of muscles responsible for flexing the knee. Some members of the hamstring group also straighten the hip. Sometimes the term "leg biceps" is used instead of hamstrings but the leg biceps is actually part of the hamstring group.
Step 1
Lie on a flat bench, legs (including knees) extending off the end, chest flat on the bench, head up, back slightly arched.
Lie face down on a flat bench with your legs extended off the bench, knees also off the bench. Place a dumbbell between the ankles and cross your ankles to hold it. Press your chest flat against the bench, keeping your head up, back arched slightly. This is the starting position.
Step 2
Curl the bar up as high as it can go. At the top, squeeze your glutes.
Curl the bar up as high as it can go. At the top, squeeze your glutes. Exhale during this movement. Ensure that you keep your head up and your back slightly arched
Step 3
Slowly return to the starting position.
Slowly return to the starting position. Inhale during this movement. Your legs must extend off the bench, knees also off the bench. A dumbbell is held between the ankles. Press your chest flat against the bench, keeping your head up, back arched slightly.