Leg Curl With Dumbbell On Table

Starting Position

• clamp a lighter dumbbell between your feet
• alternatively your partner can place the dumbbell between your feet
• lay down your chest and thighs on a solid table or a weight bench
• adhere tight to the leading end of the table
• the knees protrude the other edge of the table and are moveable
• the legs are close to each other and almost fully stretched out
• the soles point up and carry the dumbbell by the upper weight plate

Correct Execution

• guide the dumbbell up slowly by bending your knees and try to reach your bottom
• the soles keep on pointing up and carry the dumbbell by the upper weight plate
• your calves touch the thighs then
• your upper body stays stable and does not move, do not lift the hips
• do not gain any momentum for this movement
• then bring the dumbbell back down again slowly
• your legs are almost stretched out again
• repeat the exercise several times for an effective strength workout

tip for the workout

• your can increase the level of difficulty, if you adjust the bench in a positive angle
• the range of motion is smaller
• result: a higher intensity and an effective hamstring workout