2 minutes reading time

Bands: Assisted Nordic Hamstring Curl

Intermediate

Equipment

Hamstrings

Abs

Abs

Calves

Glutes

Equipment

Bands

Exercise Type

Strength

Mechanics

Isolation

Force Type

Pull (Bilateral)

The band assisted Nordic hamstring curl is a modified version of the Nordic curl that allows lifters to develop hamstring strength and control safely. It's a powerful posterior chain exercise that’s especially useful for beginners or those still building up to full bodyweight Nordic curls.

Key Benefits:

Builds strength and mass in the hamstrings
Reduces injury risk by targeting eccentric hamstring control
Makes a very challenging movement more accessible
Helps improve sprint performance and posterior chain power
Easy to scale by adjusting band tension

Loop a resistance band around the top bar of a lat pulldown machine.
Kneel down and secure your feet under the knee pads.
Grab the band behind your head with both hands.
Keep your hips fully extended and torso straight throughout the exercise.
Slowly lower your body forward in a controlled motion until your torso is parallel to the floor.
Use your hamstrings to pull yourself back up to the starting position without bending at the hips.
Repeat for the desired number of reps.

🧠 Keep your hips extended—don’t let them shoot back during the movement.
🖐️ Adjust where you grip the band: higher = more assistance, lower = more challenge.
🧵 You can also wrap the band around your chest for a hands-free version.
🏋️ If no lat pulldown is available, use:
– A Nordic curl bench (ideal)
– A barbell + squat rack setup to hold your ankles
– A training partner to anchor your feet
🦵 Make sure you feel the tension in your hamstrings, not your lower back.
⚠️ If you feel your spinal erectors working too much, you're probably extending the spine instead of hinging from the hips.
🔁 Control both the descent and ascent—this movement is all about eccentric strength and control.

💪 The band assisted Nordic curl is one of the most effective tools for building bulletproof hamstrings. Master the pattern, reduce injury risk, and power up your posterior chain! 🚀🔥

Gym Mates