How to do it
Clamp your feet tightly together around the dumbbell handle.
- 1
Lie face down on a flat bench with your knees hanging off the end and a dumbbell placed between your feet.
- 2
Grip the bench for stability and curl your heels towards your glutes, squeezing your hamstrings.
- 3
Slowly lower the dumbbell back to the starting position.
- 4
Repeat for the desired number of repetitions.
Expert tip
Keep your movements slow and controlled to maintain tension on the hamstrings throughout the exercise.
Common mistakes
- ✕Lifting the hips off the bench pad
- ✕Arching the lower back at the top
- ✕Stopping short of full knee flexion