| Lie down on the machine face-first and place your legs under the pads (the pads should be in the curve between your lower calves and ankles). Hold on to the handle bars for better leverage and get ready for the initial curl. This is your starting position. | Curl the weight up all the way until the pads come in slight contact with your butt. Then, release the weight back down to the starting position but remember not to extended your legs completely straight. You should always keep tension in your legs for maximum muscle development impact.
Finally, repeat the entire movement for the desired or prescribed number of repetitions. |
