Inverse Leg Curl (on pull-up cable machine)

Expert Advice

Keep your hips extended and body in a straight line to ensure proper hamstring engagement and to prevent lower back strain.

How-to-do Steps

Secure your ankles under the leg hold-down pads of a pull-up cable machine.
Lie face down with your body straight, arms crossed in front of you.
Curl your legs up towards your glutes, contracting your hamstrings.
Slowly lower your legs back to the starting position.
Repeat for the desired number of repetitions.

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Muscles Worked

Inverse Leg Curl (on pull-up cable machine) primarily targets the Hamstrings, with Strength mechanics using Special Bench. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Hamstrings30%

Secondary

Biceps10%

Shoulders10%

Calves10%

Chest10%

Quads10%

Triceps20%

Equipment

Special Bench

Exercise Type

Strength

Sets & Reps Guidance

Beginner3 x 12-15

Intermediate3 x 10-12

Advanced4 x 8-10

Frequently Asked Questions

What muscles does Inverse Leg Curl (on pull-up cable machine) work?

Inverse Leg Curl (on pull-up cable machine) primarily targets the Hamstrings. Secondary muscles involved include Biceps, Shoulders, Calves, Chest, Quads, Triceps. It is classified as a Strength exercise performed with Special Bench.

How many sets and reps should I do for Inverse Leg Curl (on pull-up cable machine)?

For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.

Is Inverse Leg Curl (on pull-up cable machine) suitable for beginners?

Yes, Inverse Leg Curl (on pull-up cable machine) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.