Cable Prone Bench Hamstring Curl

Instructions for proper form

1. Lie face down (prone) on a flat bench with your knees just off the edge. 2. Attach the ankle strap to the cable pulley setup and adjust the weight. 3. Position the strap around your ankles. 4. Keeping your torso flat against the bench, flex your knees to curl the weight upward towards your glutes, ensuring your hips remain in contact with the bench. 5. Hold the contraction at the top for a brief moment. 6. Slowly lower the weight back to the starting position while maintaining tension in the hamstrings.

Common mistakes to avoid

1. Allowing your hips to rise off the bench during the curl. 2. Using momentum instead of proper muscle engagement to lift the weight. 3. Not controlling the descent of the weight, leading to jerky movements. 4. Overextending the back instead of keeping a neutral spine.

Benefits

Specific benefits of the exercise

1. Isolates the hamstring muscles for targeted strength development. 2. Improves muscular endurance and promotes hypertrophy in the hamstrings. 3. Enhances knee flexion strength which is essential for various athletic activities.

Expected results and timeframe

With consistent practice, individuals can expect to see strength gains in the hamstrings within 4-6 weeks, along with noticeable muscle definition in the targeted area in about 8-12 weeks..

Who this exercise is best for

This exercise is ideal for novice lifters looking to increase hamstring strength, bodybuilders aiming for hypertrophy, and athletes requiring strong hamstrings for performance and injury prevention.

Scientific studies supporting its effectiveness

Research supports the effectiveness of isolated movements for strengthening specific muscle groups. Studies, such as those published in the Journal of Strength and Conditioning Research, highlight the benefits of isolation exercises like hamstring curls in enhancing muscle growth and endurance.

Variations

Beginner modifications

1. Use lighter weights to focus on mastering form. 2. Perform the exercise with a single leg to build strength and stability in each hamstring individually. 3. Reduce the range of motion if struggling to complete full repetitions.

Advanced progressions

1. Increase the weight gradually as strength improves. 2. Incorporate tempo variations, such as slowing down the lowering phase (eccentric) to enhance muscle tension. 3. Use a stability ball instead of a bench to increase core engagement while performing the curl.

Integrations

Complementary exercises

Complement this exercise with other hamstring movements like Romanian deadlifts, glute bridges, and leg presses to build overall lower body strength.

Super set recommendations

Consider supersetting the Cable Prone Bench Hamstring Curl with squats or lunges to maximize lower body workout efficiency and increase time under tension for the muscles.

Sample workout routines

A sample routine could be: 1. Warm-up (10 mins cardio) 2. Squats (3 sets x 10 reps) 3. Cable Prone Bench Hamstring Curl (3 sets x 12-15 reps) 4. Bulgarian Split Squats (3 sets x 10 reps each leg) 5. Calf Raises (3 sets x 15 reps).

Exercise combinations

Pair this exercise with compound exercises such as deadlifts and leg presses to create a complete hamstring and lower body workout.

Best time to do this exercise in your workout

It’s best to include the Cable Prone Bench Hamstring Curl towards the end of your lower body workout when the larger muscle groups are already fatigued, allowing for focused work on the hamstrings.