🦿 Leg Curl Guide 📖 More fitness tips and knowledge on @gymfornewbies How should you position your feet on the leg curl machine to target different parts of your hamstrings? ↗️↖️ Toes Inward 🎯 Semimembranosus & Semitendinosus ↖️↗️ Toes Outward 🎯 Biceps Femoris Long & Short Head ⬆️⬆️ Toes Up 🎯 Even Hamstring Activation ⬅️⬅️ Lean Forward 🎯 Work the Hamstring in a Stretched Position Try it in your next leg workout and feel the difference! #legcurl #legcurls #legday #legworkout #legdayworkout #

Lying Leg Curl Variations — Know the Difference! • Toes Out: Slightly more inner hamstring emphasis • Toes In: Slightly more outer hamstring emphasis • Toes Neutral: Most balanced activation across the hamstrings Reminder: All parts of the hamstrings are active in every variation — foot rotation just shifts the subtle emphasis based on tibial rotation. Size & Shred Training program 👉🏻 deltabolic.com | Andrew Kwong

Leg Curl Variations (Know the Difference!) ➡️ Feet pointed inwards: Emphasizes the inner hamstrings (semitendinosus & semimembranosus) ➡️ Feet pointed outwards: Emphasizes the outer hamstrings (biceps femoris long & short head) ➡️ Feet pointed straight: Works both inner and outer hamstrings more evenly All variations train the entire hamstring group — changing foot angle just shifts the emphasis slightly. For my MUSCLE SIZE & SHRED PROGRAM, check out deltabolic.com | Andrew Kwong

🔥5 Hammer Curl Variations That Explode Arm Growth🔥 If you want thicker, denser arms — you can’t rely on just one hammer curl. These 5 variations hit every angle of the brachialis forearms for serious size. And the best part? You only need dumbbells and a weight plate. No excuses. 1️⃣ Alternating Hammer Curl (Against Lat Pulldown Pad) 2️⃣ Incline Spider Hammer Curl 3️⃣ Incline Hammer Curl 4️⃣ Alternate Cross-Body Hammer Curl 5️⃣ Plate Hammer Curl Save this for your next arm day — your pump will