How to do it
Keep both kneecaps pointing straight down at the bench throughout each rep.
- 1
Lie face down on a flat bench with a dumbbell placed between your feet.
- 2
Grip the bench for stability and fully extend your legs.
- 3
Curl your legs up towards your glutes, squeezing your hamstrings.
- 4
Slowly lower the dumbbell back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your hips firmly on the bench throughout the exercise to isolate the hamstrings effectively.
Common mistakes
- ✕The dumbbell slipping from between the feet
- ✕Swinging the legs up using momentum
- ✕The chest rising off the bench mid-curl