Cable Assisted Nordic Curl
In SetGrip: Nordic Curl (Cable Assisted)
- Primary muscleHamstrings
- EquipmentCable
- DifficultyIntermediate
- TypeIsolation · Hip-dominant
Hooking yourself to a cable stack means the assistance on your Nordic Curl is measured in exact plate increments instead of guessed band tensions. That makes progress trackable: note the pin setting, lower it across the weeks, and you have a number that says precisely how close you are to an unassisted rep.
How to do the Cable Assisted Nordic Curl
- Adjust the cable machine so that the ankle attachment is at the lowest setting.
- Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles.
- Hold onto the handles of the bench for stability.
- Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
- Pause for a moment at the top of the movement, squeezing your hamstrings.
- Inhale and slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Point the toes through the curl to take the calves out of it and force the hamstrings to do all the work.
Muscles worked
Primary
Hamstrings · Legs
The hamstrings bend the knee against the pad and should feel a hard squeeze at the top and a controlled stretch at the bottom.
Common mistakes
- Hips lifting off the pad — on lying curls keep the hips pressed down; if they rise, the range is too long or the weight too heavy.
- Yanking the weight up — drive the heels toward the backside under control and squeeze at the top for a count.
- Dropping the weight down — the lowering half is where the hamstrings grow, so take three seconds to come back.
- Skipping the stretch on Nordics — on Nordic curls lower as far as you can control and use the hands to push back up rather than cutting the range.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Leg curls go after squats and deadlifts as a hamstring accessory. Superset them with leg extensions on the neighboring machine or with a back extension.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Cable Assisted Nordic Curl work?
The Cable Assisted Nordic Curl primarily works the hamstrings. It also involves the glutes and calves, which assist the movement and stabilise the joints.
Is the Cable Assisted Nordic Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Cable Assisted Nordic Curl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Cable Assisted Nordic Curl?
If you cannot do the Cable Assisted Nordic Curl, try the Machine Nordic Curl, the Band Assisted Nordic Curl or the Bench Nordic Curl. Each of them trains the hamstrings through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Cable Assisted Nordic Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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