Hamstrings
Cable Hamstring Curl
The Cable Hamstring Curl is a strength exercise on a cable machine for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 40%, hamstrings (semitendinosus/-membranosus) 38% and calves (gastrocnemius) 14%.
Also known as: hamstring cable curl
How to do it
- Set a single pulley at the lowest position and strap an ankle cuff around the ankle of your working leg.
- Face the machine, step back until the cable is taut and hold the frame with both hands.
- Stand on the other leg with a soft knee, torso tall and the working knee next to the standing knee.
- Curl the heel up toward your glute, keeping the thigh pointing straight down.
- Lower the foot slowly until the leg is straight again.
Tips
- Lean the chest forward a few degrees so you can keep the hips still.
- Pause for a second at the top to feel the hamstrings, not momentum, finish the rep.
Common mistakes
- Swinging the thigh backward to kick the weight up.
- Arching the lower back as the heel rises.
- Letting the stack drop and bang between reps.
Muscles worked by the Cable Hamstring Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knee flexion with the thigh fixed isolates the hamstrings, with gastrocnemius assisting; a flexed hip (seated) lengthens the hamstrings and grew them more than lying curls.
Cable Hamstring Curl alternatives
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Cable Hamstring Curl work?
Mainly the hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The calves (gastrocnemius) assist.
Is the Cable Hamstring Curl good for beginners?
The Cable Hamstring Curl is rated intermediate. If you are new, learn the Band Leg Curl first and build up from there.
What is a good alternative to the Cable Hamstring Curl?
For example the Band Leg Curl, Dumbbell Single Leg Curl and Kneeling Leg Curl. They train mostly the same muscles, some with different equipment.
How do you make the Cable Hamstring Curl harder?
Add weight or reps, or move on to the Natural Leg Curl and Nordic Curl.
Sources
- Maeo et al. 2021, MSSE 53(4):825-837 (seated vs prone leg curl)
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (Nordic curl biases semitendinosus)
Log your sets in Zulta
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