This is a trick to be done on a leg curl machine. By simply changing where you grip your hands on the machine, you can increase your strength in the movement by as much as 10% ... Lie face down
This is a trick to be done on a leg curl machine. By simply changing where you grip your hands on the machine, you can increase your strength in the movement by as much as 10% instantly!
Lie face down on the bench as you normally would when doing the exercise. Instead of gripping the machine on the handles below the bench with your arms bent, extend your arms straight overhead in front and grab on to whatever is there. This is generally the frame on either side of the weight stack. Be aware that this trick will not work if there is nothing there to grab - some machines just end at the bench and have the weights stack to the side or behind.
Do your leg curls as you usually would but using this different grip. You should feel stronger when doing them.
One of the best ways to see this principle in action is to do a set as you normally would with your normal grip for about 10 to 12 reps. When you can’t do any more reps, switch to the grip as explained above. You should be able to get a few more reps out.
When using this grip you should also find that you can use a little more weight than you usually do for reps.
The reason this trick works is that having your arms straight removes your biceps as the limiting link in the exercise. It transfers the force through your stronger back muscles instead, resulting in instant increased strength!
For information on how to do the leg curl exercise, go to
Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook "The Best Exercises You've Never Heard Of" at http://www.thebestexercises.com or visit http://www.fitstep.com. You can contact him at betteru@fitstep.com or subscribe to BetterU News, his fitness newsletter at betterunews@fitstep.com.
