Pulldown Bicep Femoris Curl
Improves knee flexion and hip extension
LegsBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Biceps Femoris. Secondary: lats, biceps |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~38 kcal |
How to do it
- Step 1: Setup — sit at the pulldown machine with feet flat on the floor, knees slightly bent.
- Step 2: Initiation — grasp the bar with a shoulder-width overhand grip.
- Step 3: Mid-phase — pull the bar down towards the chest, keeping the elbows close to the body.
- Step 4: End-position — curl the legs up towards the glutes, squeezing the biceps femoris.
- Step 5: Return — slowly lower the legs back down to the starting position.
- Step 6: Breathing and rhythm reminder — focus on slow and controlled movements.
- Step 7: Safety note — avoid arching the back or using momentum.
Equipment
- Pulldown machine
Coaching tips
Benefits
Improves knee flexion and hip extension
Common mistakes
Swinging the body or using momentum
Make it harder
Increase the weight or resistance
Make it easier
Use a lighter weight or resistance
Breathing
Inhale during the lowering phase, exhale during the lifting phase
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.