Leg Curls develop the hamstrings.

Implementation: (A) Go to the leg curl machine and lay face down and place your heels under the lever mechanism. Your legs should be stretched out straight. 

(B) Staying flat on the machine, curl your legs up as far as possible, until the hamstrings get a peek contraction. Release and lower the weight under control back to the starting position. Doing this movement to fast can cause injury.  Hold on to the handles or even the  bench itself to keep yourself from coming up off the bench. Leg curls should be done  through the fullest range of motion possible.  You can also do these one leg at a time, as the picture below depicts.


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