哑铃卧式腿弯举

Lying face down on a bench, this exercise targets the hamstrings by curling a dumbbell held between your feet towards your glutes.

💡 Instructions:

• Lie face down on a flat bench with your legs extended and a dumbbell held securely between your feet.

• Grip the bench with your hands for stability.

• Slowly curl the dumbbell up by bending your knees until your feet are close to your glutes.

• Pause briefly at the top, squeezing your hamstrings.

• Lower the dumbbell back down under control to the starting position.

⚠️ Common mistakes:

• Using momentum instead of controlled movement.

• Arching your lower back.

• Letting the dumbbell slip due to loose grip with the feet.