The hamstrings cable curl helps you develop stronger, more defined muscles in the rear thigh area. The movement trains one leg at a time, helping you effectively target and tone each hamstrings muscle. Hamstrings cable curls also work the calf and gluteus maximus muscles, offering you a comprehensive leg workout without the need for a spotter. Check with your doctor before starting a diet or exercise program.
Anatomy
ExRx.net notes the hamstrings muscles consist of four separate heads. The long, short, semitendinosus and semimebranous muscles span the rear portion of your thighs. The hamstrings cable curl causes you to flex your knee, activating the four heads and adding a resistance-training component that increases muscle size and strength in the hamstrings.
Movement
Hamstrings cable curls are performed facing the low pulley of a cable station. Fasten an ankle cuff to your right ankle and grasp the ballet bar with both hands for support. Take one step back with your left leg. Flex your right knee, pulling back the cable attachment until your knee is fully flexed. Extend your right knee until your leg is fully extended, feeling the stretch in the hamstrings muscle. Repeat exercise with your opposite leg. Do four sets of 12 repetitions to strengthen your hamstrings. Rest for 50 seconds between sets.
Similar Hamstrings Exercises
Lying and seated hamstrings curls are alternatives to hamstrings cable curls. Both exercises involve moving your legs through a set range of motion predetermined by the machine. This prevents your muscles from stabilizing the weight through the entire range of motion, placing less stress on your hamstrings and resulting in a less-intense workout.
Tips
Avoid letting your hips sag or move forward during the movement to keep the emphasis on your hamstrings. Keep your arms straight after grasping the ballet bar to ensure your hamstrings move through the full exercise range of motion. Warm up with five minutes of light jogging and stretch for five minutes before and after your resistance training workouts to reduce the risk of injury.
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