Nordic Curl Negative
Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Bodyweight
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your hamstrings, the Nordic Curl Negative is a solid intermediate-level pulling movement in the isolation category. Use to build strength for full nordic curls.
Everything You Need to Know About the Nordic Curl Negative
The Nordic Curl Negative is a intermediate difficulty exercise that targets your Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use to build strength for full nordic curls. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters progressing to nordics. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Nordic Curl Negative — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Nordic Curl Negative?
- 1
Kneel on pad with ankles secured.
- 2
Keep body straight from knees to head.
- 3
Slowly lower body toward floor.
- 4
Control descent as long as possible.
- 5
Catch yourself with hands at bottom.
- 6
Push back up and repeat.
What are the best tips for the Nordic Curl Negative?
Eccentric-only version of nordic curl.
Builds strength for full nordic.
Focus on slow, controlled descent.
Common Nordic Curl Negative mistakes
Falling too fast for optimal results.
Rushing through the Nordic Curl Negative reduces the time your Hamstrings spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Bending at hips for optimal results.
Losing hip position during the Nordic Curl Negative shifts the loading pattern away from your Hamstrings and can compress your lower back. Stay planted and let your Hamstrings do the work.
Not starting from upright.
On pulling movements like the Nordic Curl Negative, this mistake typically means your arms are doing work that should come from your Hamstrings. Initiate every rep by engaging your Hamstrings first, then let your arms follow.
Nordic Curl Negative — who it's best for
Intermediate lifters progressing to nordics.
How to Program the Nordic Curl Negative
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 4-6 slow negatives. Rest 90 seconds.
What are good alternatives to the Nordic Curl Negative?
Nordic Curl
Stability Ball Curl
Lying Leg Curl
Other Variations
- Assisted Nordic Negative
- Partner Nordic Negative
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Nordic Curl Negative — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Control the descent.
- Use padding for knees.