Standing Cable Hamstring Curl.

Make every rep count.

1. 01

   Clip an ankle strap to the low pulley and select a manageable weight.

2. 02

   Place a step/block in front of the machine so you can curl through a bigger range of motion.

3. 03

   Strap in one ankle (start with the left). Stand tall on the step with the other foot, letting the working leg hang slightly off to the side.

4. 04

   Hold the machine with both hands, keep your hips square, core braced, and a soft bend in the standing knee. Start with the working leg straight but not locked.

5. 05

   Curl by bending only at the knee, bringing your heel up toward your glutes in a slow, controlled motion—don’t arch your lower back or swing your thigh forward.

6. 06

   At the top, pause and squeeze the hamstring.

7. 07

   Lower slowly back to the start until you feel a stretch, keeping tension on the cable.

8. 08

   Complete your reps, then switch legs.