The hamstrings consist of the biceps femoris, semimembranosus and semitendinosus. You do not need to remember all of this anatomical jargon, but you do need to know where your hamstrings are located. They sit high on the back of the upper thighs. If you have possibly suffered a strain, and do not want to work your hamstrings, you have plenty of exercises to choose from.
Bench Press
A bench press works the chest, shoulders and triceps at the same time. This exercise is performed from a face-up position on a flat bench and your legs stay motionless which eliminates the hamstrings from the equation. To do the exercise, lift the barbell off the supports and hold it straight above your body. Slowly lower it down to your chest, push it back up in a steady motion and repeat. You also have the option of using dumbbells instead of a barbell.
Shoulder Press
A shoulder press works the deltoids, trapezius and triceps from a standing or seated position. Neither variation works the hamstrings, but you might end up contracting them to balance yourself if you do the exercise while standing. To do the seated shoulder press, sit on a workout chair and hold dumbbells right above your shoulders with your palms facing forward. Steadily push the weights above your head and toward each other until they are an inch apart. Lower the weights back down slowly and repeat.
Lat Pulldowns
Lat pulldowns work the latissimus dorsi, rhomboids, lower trapezius and biceps all in one motion. The hamstrings do not get worked because you are in a stationary, seated position throughout. To begin, sit on the seat of the machine, anchor the padded support down on your thighs and grasp the overhead bar with a wide grip. Lean back slightly and pull the bar down to your chest. When you do this, squeeze your shoulder blades together and hold for a second. Slowly raise the bar back up and repeat.
Triceps Extensions
Triceps extensions work the triceps muscles on the back of the upper arms. To begin, assume the same starting position as with bench presses and hold dumbbells straight above your body with your palms facing each other. Keeping your upper arms still, bend your elbows and lower the weights down by your ears. Steadily raise the dumbbells back up and repeat. Being that you are not moving your legs, your hamstrings do not get worked.
Biceps Curls
Curls work the biceps which are found on the front of the upper arms. To begin, sit on a weight bench and hold dumbbells down at your sides with your palms facing in. Keep your upper arms still as you bend your elbows and lift the weights. As you do this, turn your wrists so your palms face up. Hold for a second, slowly lower the weights and repeat. Your hamstrings stay relaxed throughout this whole exercise.
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