Nordic Curl Arms Overhead

Technique

How to perform Nordic Curl Arms Overhead

1. Kneel on a padded surface with your ankles secured under sturdy supports and extend both arms straight overhead, palms facing each other.
2. Engage your core and glutes, keeping a straight line from knees through shoulders while maintaining the arms-overhead position.
3. Inhale as you slowly hinge forward from the knees, lowering your torso toward the floor in a controlled motion without bending at the hips or letting your arms drop.
4. Descend until your body is nearly horizontal or as far as you can maintain control, feeling a strong stretch in your hamstrings.
5. Exhale as you contract your hamstrings to pull your torso back up, returning to the upright kneeling position with arms still overhead.
6. Repeat for the prescribed repetitions.

Recommended external demonstration

Watch Nordic Curl Arms Overhead

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.