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Inverse Leg Curl (on pull-up cable machine)

Workout Details

Equipment:
Body weight

Body-part:
Thighs

Target:
Hamstrings

Synergist:
Biceps Brachii, Deltoid Anterior, Gastrocnemius, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Instructions:

  • Place a box or a bench behind the seat of a cable pull-down machine.
  • Kneel on the seat of the cable pull-down machine, facing the bench/box, and tightly secure your feet under the rollers.
  • For reasons explained below, flex your hips a little and dorsally flex your ankles (i.e. point your toes up towards your shins).
  • Cross your arms over your chest or keep them by your sides.
  • Inhale as you allow your body to slowly and carefully fall forward, making sure to control the descent as much as possible with your hamstrings.
  • Catch your body with your arms and lower your torso to the box/bench as if performing a push-up on your knees.
  • Exhale as you push your body back up just enough until your hamstrings can take over and pull your body back up to a vertical position.
  • Repeat.
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