Inverse Leg Curl On Pull-Up Cable Machine

Muscles worked

Setup

1. Select the desired assistance weight on the pull-up machine (more weight provides more help).
2. Kneel on the assist platform facing away from the machine, ensuring your knees are centered and comfortable.
3. Secure your heels firmly under the machine's padded rollers or the rear frame to create a fixed anchor point.
4. Grip the side handles or the machine's uprights lightly for balance and stability.

How to do it

1. Inhale and brace your core, creating a straight line from your shoulders through your hips to your knees.
2. Slowly lower your torso toward the floor by extending your knees, maintaining a controlled 3-4 second tempo.
3. Exhale as you contract your hamstrings and calves to pull your body back to the vertical starting position.
4. Keep your hips fully extended throughout the entire movement to ensure the hamstrings do the work.

Form checklist

• Avoid hinging at the hips; your body should move like a single rigid unit from the knees up.
• Keep your glutes squeezed tight to prevent lower back compensation.
• Ensure your knees remain the sole pivot point of the exercise.
• Do not use your arms to push off the machine unless you reach failure.

Pro tips

• Think about driving your heels upward into the anchor point to maximize the mind-muscle connection with the hamstrings.
• Pause for a split second at the bottom of the movement to eliminate momentum before the concentric phase.

Make it harder

• Gradually decrease the weight on the assistance stack to increase the load on your hamstrings.
• Incorporate a 'top-half' partial rep at the end of your set to further fatigue the muscle fibers in the shortened position.

Frequently asked

What muscles does the inverse leg curl on pull-up cable machine work?

The inverse leg curl on pull-up cable machine primarily targets the calves and hamstrings, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the inverse leg curl on pull-up cable machine?

The inverse leg curl on pull-up cable machine uses cable.

Is the inverse leg curl on pull-up cable machine good for beginners?

The inverse leg curl on pull-up cable machine is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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