Set the backrest so your knees align with the pivot point of the machine. Adjust the thigh pad to hold your legs in place and position the ankle pad just above your heels. Select your desired weight using the pin.
Sit upright with your back flat against the pad and hands gripping the handles. Keep your legs straight and feet flexed, ready to begin the curl.
Bend your knees to pull the ankle pad down and back by contracting your hamstrings. Focus on a smooth, controlled movement without using momentum.
Slowly extend your legs back to the starting position, maintaining tension on the hamstrings. Avoid letting the weight stack slam down. Repeat for the desired reps.
Exercise Tips
Keep your back straight and avoid
slouching.
Grab the bars under the bench for support.
Maintain a smooth breathing pattern.
Primary Muscle Group
Legs
Secondary Muscle Group
Hamstring
Equipment
Pin Machine
Date Published: Oct 21, 2025
Last Updated: Nov 1, 2025
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