Iron Streak- Main muscle
- Hamstrings
- Also works
- Mostly just that one
- Equipment
- Dumbbells, bench
How to do it
- Lie face-down on a flat bench with your knees just off the end, and have someone set a light dumbbell between your feet (or grip it with your feet before lying down).
- Squeeze the dumbbell handle between your feet, and curl your heels toward your glutes.
- Lower slowly until your legs are almost straight. Go light: the dumbbell has to stay put.
Common mistakes
- Letting the dumbbell slip as your feet tilt: keep them flexed.
- Lifting your hips off the bench to finish the rep.
Know what to lift next
Iron Streak puts lifts like the Dumbbell Lying Leg Curl into a weekly plan built around your goal, schedule and equipment. Every set shows the weight and reps to aim for, and your streak keeps score.