The prone leg curl is great for isolating the hamstrings.

1. Adjust the machine so that the pad rests just above your ankles when lying down.
2. Select the resistance. You want a weight which allows the movement to be smooth and controlled.
3. Lie face down with your ankles underneath the pad. Grab the support handles at the front. 
3. Pull your heels in towards your glutes. Make sure to keep your hips and upper body flat against the bench throughout.
4. Pause at the top before slowly reversing back to starting position.

свернуть