Pause at the top of rep for 3sec holds!!
Make sure the machine level adjusts to your height. Lie face down on the lying curls machine.
Keep your torso flat on the bench. Your legs are to be fully stretched. Take the side handles of the machine into your hands.
When you exhale, curl your legs up as far as you can, but don’t lift the upper legs from the pad. When you reach the completely contracted position, hold it for a while.
When you inhale, bring the legs into the first position. Repeat.
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