Razor Curl
Primary
Hamstrings
Secondary
Glutes, Core, Calves
Equipment
Bodyweight
Difficulty
Advanced
Type
Pull
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Use as advanced hamstring isolation or finisher exercise. The Razor Curl — a isolation pulling movement — is one of the most effective ways to train your hamstrings, with secondary work on your Gluteus maximus and Gastrocnemius.
Everything You Need to Know About the Razor Curl
The Razor Curl is a advanced exercise exercise that targets your Hamstrings (biceps femoris) and Semitendinosus. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as advanced hamstring isolation or finisher exercise. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced athletes with solid hamstring strength base. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Razor Curl work?
Primary
Secondary
Stabilizers
Step-by-step: Razor Curl
- 1
Kneel on a pad with ankles secured under a bar or anchor.
- 2
Lean back keeping body straight from knees to shoulders.
- 3
Lower your torso backward as far as control allows.
- 4
Use hamstrings to pull yourself back to vertical.
- 5
Keep core tight and hips extended throughout movement.
- 6
Control the entire range of motion without momentum.
What are the best tips for the Razor Curl?
Start with small range of motion and build.
Think of pulling heels toward glutes.
Keep hips pushed forward throughout.
Use band assistance if needed for regression.
Mistakes to watch for on the Razor Curl
Bending at hips instead of maintaining straight line.
Losing hip position during the Razor Curl shifts the loading pattern away from your Hamstrings (biceps femoris) and can compress your lower back. Stay planted and let your Hamstrings (biceps femoris) do the work.
Going too deep too soon without strength.
On pulling movements like the Razor Curl, this mistake typically means your arms are doing work that should come from your Hamstrings (biceps femoris). Initiate every rep by engaging your Hamstrings (biceps femoris) first, then let your arms follow.
Using momentum to swing back up.
Bouncing or using momentum during the Razor Curl takes work away from your Hamstrings (biceps femoris) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Letting hips flex during the movement.
Losing hip position during the Razor Curl shifts the loading pattern away from your Hamstrings (biceps femoris) and can compress your lower back. Stay planted and let your Hamstrings (biceps femoris) do the work.
Who should do the Razor Curl?
Advanced athletes with solid hamstring strength base.
How to Program the Razor Curl
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 5-8 reps. Rest 90-120 seconds.
What are good alternatives to the Razor Curl?
Nordic Curl
Glute Ham Raise
Lying Leg Curl
Other Variations
- Banded Razor Curl
- Eccentric-Only Razor Curl
- Weighted Razor Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Razor Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master easier progressions before attempting full range.
- Stop if you feel strain in lower back.
- Use assistance until strength is adequate.