Nordic Curl (Eccentric) primarily works the hamstrings. It is categorized as a hinge movement and uses Dumbbell.
- Primary muscles
- hamstrings
- Equipment
- Dumbbell
- Movement pattern
- hinge
- Catalog difficulty
- 2 of 5
How to do Nordic Curl (Eccentric)
- Knees anchored, body straight from knees to head
- Lower slowly toward floor using hamstrings
- Catch with hands lightly — assist back up if needed
Common mistakes
- Falling uncontrolled — shorten range, use a band assist
Muscles worked
The primary catalog target is hamstrings. Exercise feel varies with setup, range of motion, and individual anatomy.
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Romanian Deadlift · Single-Leg RDL · Hamstring Flow · Lying / Seated Leg Curl · Conventional Deadlift · Dumbbell Romanian Deadlift
Put Nordic Curl (Eccentric) into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.