- Step-1Place a dumbbell on its end next to the lower end of a flat bench
- Step-2Lie prone (on your front) on the bench, with your knees close to the edge
- Step-3Pinch the dumbbell between the arches of your feet.Grasp the sides or legs of the bench for stability.Keeping your legs and feet squeezed together, exhale as you curl the dumbbell up toward your buttocks
- Step-4Make sure that the soles of your feet face the ceiling at all times.Inhale as you slowly lower the dumbbell back toward the starting position until your knees are almost fully extended
Dumbbell Leg Curl
Have a carpet/exercise mat and free space to perform the movement. Have a 10x10 free space for exercising and dumbbell of choice .