Nordic Curl Arms Overhead

Recommended external demonstration

Watch Nordic Curl Arms Overhead

Nordic curl (arms-up eccentric + arms-down concentric)

Technique

How to perform Nordic Curl Arms Overhead

1. Adjust the glute-ham developer so the pad supports you near the knees and the foot support secures your ankles, leaving the thighs and hips free to move.
2. Begin upright with the hips extended and both arms straight overhead, in line with your torso.
3. Keep the same knee-to-shoulder body line as you slowly lower forward by straightening at the knees.
4. Lower only as far as you can reverse the movement without folding at the hips or dropping your arms.
5. Pull back to upright by bending the knees, keeping both arms overhead throughout the return.

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.