1. Select a dumbbell with the appropriate weight for your fitness level.
2. Lie face down on a flat bench with your knees slightly off the edge.
3. Position the dumbbell between your feet, using your arches or ankles to grip it securely.
4. Start with your legs fully extended, perpendicular to the floor.
5. While keeping your upper body stationary, slowly bend your knees to curl the dumbbell toward your glutes. The movement should come from your hamstrings.
6. Lift the weight as far as possible without lifting your hips off the bench.
7. Hold the peak contraction for a moment before slowly extending your legs back to the starting position.
8. Perform the desired number of repetitions and sets, ensuring to maintain control of the weight throughout the exercise.
Remember to keep your movements controlled and avoid using too heavy a weight, which can lead to using momentum rather than targeting the muscles intended. It's always good to start with lighter weights to master the technique before progressing to heavier dumbbells.
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