Exercise guide
Machine Assisted Nordic Curl
The Machine Assisted Nordic Curl trains the hamstrings as the body lowers forward from the knees. Assistance reduces the amount of bodyweight the hamstrings must control and can make both the descent and return more manageable.
Training context
How the Machine-Assisted Nordic Curl Works
The ankles and knees remain secured while the torso and thighs move together as one long unit. The knees gradually straighten during the descent, placing a high eccentric demand on the hamstrings.
Use enough assistance to avoid collapsing into the bottom. The correct setting allows a smooth descent and a controlled return without folding at the hips.
Technique overview
Keep the hips extended throughout the repetition
Secure the knees and ankles, brace the trunk, and begin tall. Lower the body forward by opening the knee angle while keeping the hips extended. Use the machine assistance to slow the descent, then contract the hamstrings and use the same assistance to return upright.
Treat this as an overview and use a range, pace, and setup you can control.