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Lie flat on the bench, stomach down, with ankles hooked under a padded bar. Most hamstring curl machines will have hand grips, which you should hold throughout the exercise.
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Rest forehead on the bench, to avoid straining your neck muscles.
Bring your heels up towards your buttocks, in a smooth controlled motion, avoiding any jerking movements.
Start with a light weight and build up, as most peoples hamstrings are either too tight or weak.
The padded bar should move freely and comfortably between your Achilles heel and lower calf.
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