Lying Leg Curl - Phase 1 - Day 2 - Muscular Endurance. A great exercise to work the hamstrings or the leg biceps as it is also commonly known. For this exercise, it's important that you use strict control over your movements as you are getting almost a full stretch which can be potentially dangerous. It's also important to set the machine correctly so that your knees are just off the bench and the pad is just above your ankles. Aim for 3 sets of 15 reps with only 30 seconds rest in between sets. Nick Jones - World Champion Bodybuilder & Kymbel Hunt

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