The two most important muscles in leg must be the quadriceps and biceps femoris. Because the quadriceps is the bigger muscle group and take the more definitive constituent in building buttock, so lots of people tend to ignore it and then produce no-proportion finally. But actually enough strong biceps femoris could make your legs contact each other in middle, that could make your legs seem more expansive and three-dimensional. Now we will introduce some dumbbell exercise for biceps femoris.
Almost all the compound dumbbell exercises for leg could exercise the biceps femoris, especially the longer-feet-distance-reverse lunge. But few of isolating ones for it. Now the incline bench biceps femoris curl we will introduce you is no-familiar one.
Here is the description about incline biceps femoris curl:
1, lie on one incline bench, grab some fixed bracket to fix your body, clamp one dumbbell between two feet;
2, raise the dumbbell until you feel that the bicep femoris would not support most weight any more;
3, lower the dumbbells down
Here are some tips about incline bench bicep femoris curl:
1, the first thing I should emphasize is that the workout is relatively more dangerous, make sure the dumbbell has been fixed by your feet or you can use some rope to tie it up. Otherwise your balls may get some horrible hurts once it falls;
2, do not use too heavy dumbbell, the more weight of dumbbell you use, the more difficult you can fix it;
3, put it after some compound dumbbell exercise such as squat, which has activated the biceps femoris enough. Then some more isolating dumbbell exercises even with light dumbbell could get satisfied effect.