Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip the bench for stability, engage your core. Curl the dumbbell towards your glutes, pressing hips down. Squeeze hamstrings at the top, hold briefly. Slowly lower legs, controlling the descent. Maintain hamstring tension, avoid locking knees.
Press your feet firmly into the dumbbell to create a stable base and maximize hamstring engagement throughout the exercise. Keep your hips pressed firmly against the bench to prevent arching and ensure the focus remains on your hamstrings, rather than your glutes or lower back. Only bend your knees enough to allow the dumbbell to roll towards your glutes; excessive knee bend can shift the emphasis away from your hamstrings. Control the movement throughout the entire range of motion, resisting gravity as you lower the dumbbell to build strength and prevent momentum. Breathe steadily and deeply, exhaling as you curl the dumbbell upwards and inhaling as you lower it, to maintain rhythm and avoid straining.
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