Cable Assisted Nordic Curl
Why it matters
The Assisted Nordic Curl builds strength and size in your hamstrings. As an isolation movement, it targets those muscles directly to build size and balance.
How to do it
- Set the pulley to the right height, attach the handle, and step back to remove the slack before your first rep.
- Set the pad or ankle strap just above your heels with your legs straight.
- Take up the slack and start with your knees straight and the resistance under control.
- Curl your heels toward your glutes by bending your knees.
- Squeeze your hamstrings hard at the top of the curl.
- Lower under control until your legs are straight.
Coaching cues
- Curl by bending at the knees while keeping your hips still.
- Squeeze your hamstrings at the top for a beat.
- Lower all the way until your knees are straight each rep.
- Feel the back of your thighs work through the rep.
- Keep steady tension on the cable through the whole range, including the return.
Watch out for
-
Letting the hips rise or the pelvis tilt to gain more range.
Extra range from the hips means your hamstrings do less of the curl.
Instead Keep your hips pinned down and move only at the knees.
-
Cutting the curl short of a full hamstring squeeze.
Stopping short leaves the strongest part of the contraction untrained.
Instead Curl your heels as close to your glutes as your range allows.
-
Lowering too quickly on the way down.
Rushing the lower skips the part of the rep that builds the most control and strength.
Instead Lower under control until your knees are straight.
-
Letting the cable yank your arm back at the end of the rep.
Giving in to the cable skips the lowering phase, cutting the work in half.
Instead Control the return against the cable tension rather than giving in to it.
The detail
- Tempo
- Curl with intent and lower for about two counts.
- Breathing
- Exhale as you curl your heels in, breathe in as you lower.
- Range of motion
- Move from fully straight knees to a hard hamstring squeeze. Take the hamstrings through its full working range each rep.
- Setting up
- Set the pulley to the right height, attach the handle, and step back to remove the slack before your first rep.
- If you are new to it
- Use a light resistance you can curl without your hips lifting.
- Once it is easy
- Slow the lowering phase to three counts for extra hamstring tension.