Dumbbell Decline Lying Leg Curl

How to perform it

Step-by-step instructions

1. 01Set a decline bench securely and lie face down with the knees free to bend beyond its lower edge.
2. 02Have a partner place a light dumbbell securely between the feet; squeeze the feet together before the partner releases it.
3. 03Brace the abdomen, keep the hips against the bench, and curl the heels toward the glutes by bending the knees.
4. 04Stop before the hips lift or the dumbbell shifts, then lower slowly without straightening the knees abruptly.
5. 05Finish with the knees controlled while a partner removes the dumbbell before you leave the bench.