Lat Pulldown Machine Nordic Curl
In SetGrip: Nordic Curl (Lat Pulldown Machine)
- Primary muscleHamstrings
- EquipmentBodyweight
- DifficultyAdvanced
- TypeIsolation · Hip-dominant
No leg curl machine and no partner? The knee pads of a lat pulldown seat can anchor your ankles for Nordic Curls: kneel on the seat, hook your heels under the pads, and lower yourself forward under control. Check the setup carefully; the pads must clamp firmly, because the lowering phase pulls hard against them.
How to do the Lat Pulldown Machine Nordic Curl
- Adjust the cable machine so that the ankle straps are at the lowest setting.
- Lie face down on the bench with your legs extended and the ankle straps attached to your feet.
- Hold onto the handles of the bench for stability.
- Bend your knees and curl your legs towards your glutes, squeezing your hamstrings.
- Pause for a moment at the top of the movement, then 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 bodyweight
Frequently asked questions
What muscles does the Lat Pulldown Machine Nordic Curl work?
The Lat Pulldown Machine Nordic Curl primarily works the hamstrings. It also involves the glutes and calves, which assist the movement and stabilise the joints.
Is the Lat Pulldown Machine Nordic Curl good for beginners?
Not as a starting point. The Lat Pulldown Machine Nordic Curl is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Lat Pulldown Machine Nordic Curl?
If you cannot do the Lat Pulldown Machine Nordic Curl, try the Cable Assisted Nordic Curl, the Band Assisted Nordic Curl or the Bench Support 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 Lat Pulldown Machine 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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