1) Leg curls

An exercise solely dedicated to the development of the biceps femoris.
The subject lays face down on the bench of the machine, heels hooked into the crossbar.
Slowly, he/she curls his/her leg upward until full contraction is achieved.
Flexing for a second he/she then lowers them back to starting position.
Extra considerations: - in starting position the legs should be fully extended. Again take advantage of the full range of motion the machine provides.