Nordic Curl is an advanced isolation pull using bodyweight. It loads Hamstrings.
Why this lift
The Nordic Curl is a advanced isolation pull lift. It primarily loads Hamstrings. Glutes, Calves help. You need bodyweight. Most programs place it after your main compounds, as accessory work. You may also hear it called Nordic Curls.
Hinges and curls train the hamstrings. If your deadlift round-off always starts at the floor, this is usually the missing piece. This one asks for control and existing strength. Skip it until the easier variations in this library feel solid.
Muscles worked
- Primary: Hamstrings
- Secondary: Glutes, Calves
Setup
- Hold bodyweight with the elbows pinned near the ribs.
How to do it
- Curl through a full range. Squeeze Hamstrings at the top.
- Lower slowly. Do not swing the torso.
Coaching cues
- Elbows stay put.
- Wrists neutral.
Common mistakes
- Swinging the weight up. Cut the load; own the eccentric.
How to program it
Treat the Nordic Curl as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.
If the Nordic Curl does not agree with you, Barbell RDL trains Hamstrings with a different setup.
Related lifts
- Barbell RDL Hamstrings
- Cable RDL Hamstrings
- Dumbbell RDL Hamstrings
- Glute Ham Raise Hamstrings
- Good Morning Hamstrings
- Kettlebell Deadlift Hamstrings
FAQ
What muscles does the Nordic Curl work?
The Nordic Curl works Hamstrings (primary), Glutes, Calves (secondary).
What equipment do I need for the Nordic Curl?
You need bodyweight.
Is the Nordic Curl suitable for beginners?
No. The Nordic Curl is marked advanced. Build the pattern with the easier related lifts first.
MyCoach programs the Nordic Curl into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.
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