| Lie down on the machine face-first and place your legs under the bottom brace pads. The pads should be falling within the curve on your legs that is between your lower calves and ankles. Hold on to the handle bars and get ready for the initial curl. This is your starting position. | With one leg, curl the weight up all the way until the pads come in slight contact with your butt. Then, release it back down to the starting position but remember not to extended your leg(s) all the way. You should always keep tension in your leg(s) for optimum muscle development impact.
Finally, repeat the entire movement for the desired or prescribed number of repetitions and then switch and do the same with the other leg. |
