The BEST Nordic Bench For Your Home Gym – 2026

Last updated on January 5th, 2026 at 07:26 pm

Nordic Curls absolutely BLEW UP thanks to people like Knees Over Toes Guy and others that had knee issues and managed to resolve them by using a handful of exercises to come back stronger than ever. This is awesome because we have a ton more options than we ever had before.

The problem is that we now need to figure out which Nordic Bench is the best for us. With a dozen or more options on the market today, you probably can’t use all of them. Lucky for you, I’ve owned and used the vast majority of options on the market, and coined the term Nordic Combos where they do more than just Nordic Curls. And today I’m going to share my experiences so you can choose the right one for your home gym.

Transparency Note

Freak Athlete sent me the Hyper Pro, GHD Attachment, Upper Body Kit, Belt Squat Kit and Leg Developer free of charge, for sake of review. As an early product tester for all of them, I’ve had a hand in helping push these forward a bit. That said, my plan as always is to provide a clear and detailed review that can help YOU make the right decision for your home gym.

They have also provided an affiliate link. Clicking these links helps me get a kick back for my work, while costing you nothing. These funds go towards managing this site, producing YouTube videos, and more. I appreciate your support.

Just want the quick answer?

What Are Nordic Curls?

I’m assuming you know what a Nordic Curl is if you are reading this article, but let’s give a quick breakdown. Your hamstring functions to extend the hip and flex the knee. Nordic Curls are going to train the knee flexion portion. You can do this with exercises like leg curls, but those are an open chain movement, where Nordic Curls are a closed chain movement. One isn’t inherently better than the other, just different. And most muscle growth and strength studies will tell us that mixing things up is a good idea.

Nordic Curls also have a tremendous training effect on the eccentric portion, where you lower your body down and fight gravity with your hamstrings. We are typically looking to build that hamstring strength and control, to help support running, jumping, and overall knee stability and strength.

I found by chasing down my first Nordic Curl that they helped me improve my other hamstring dominate exercises as well. Stronger hamstrings meant more weight and more reps on hamstring curls, which means more growth. So Nordic Curls, whether we are looking for athletic development, strength development, muscle growth, or just general life improvements, are a worthwhile exercise to include in your routine.

The Best Nordic Curl Benches

At the end of 2024 we had the MAJORITY of the Nordic Combo Benches in our garage at one time. The above video is the culmination of that work. It is a little outdated now because of new releases, but it’ll show some insights and side by sides.

Below is the full list of options on the market I believe are worth considering. Where applicable, I’ve added links to my reviews so you can dig in further as needed.

Freak Athlete Hyper Pro

Freak Athlete dropped the Nordic Hyper GHD and then a little over a year later dropped the Hyper Pro. We had the original in our gym for over a year as we received one of the pre release models. And we’ve had the Hyper Pro since late 2024. It gets used regularly in our gym, by me, my wife, my daughter, and friends that come over. It has seen 500lb hip thrusts, been connected to the VOLTRA I for Back Extensions, helped me grab my first flat Nordic Curl, and my daughters as well, and is the current reigning champ for best Nordic Curl bench.

On top of that it takes attachments that allow you to add leg extensions and leg curls, belt squats, calf raises, and more. It is larger than any other Nordic bench on the market, and adding the attachments means more storage requirements. It is also over $1k for the full combination of goodies, making it one of the more expensive options as well.

The long list of exercise options, vertical storage, and overall abilities of the Hyper Pro make it out favorite in our gym, and the Nordic Curl bench i recommend assuming you will use it to the fullest.

For a full review, check out this link.

Tib Bar Guy NBE V2

This Nordic Curl bench offers up Nordic regressions, Hip Thrusts, and Back Extensions. It takes a heavy influence from the Hyper Pro in terms of basic functionality, but chooses to go a simpler route overall. This can be a pro or a con. The vast majority of the work we do on our Nordic Curls Bench is back extensions and Nordic Curls. We could ALMOST get away with the NBE V2 in our space without losing any functionality. And if that is you, then this could be the right bench for your home gym.

It is stable, ready for heavy work and bigger athletes, and comes in at almost half of the Hyper Pro. While it does legitimately half of what the Hyper Pro does, if that is enough for you, this should be at the top of your list.

Tib Bar Guy NBE V3 Update

Tib Bar Guy recently launched their NBE V3, which has some VERY minor changes. They added band pegs, and a few other features. Nothing to go crazy about.

Check the full review here.

Shogun Nord-EX

This was one of the first options on the market that offered back extensions and Nordic Curls in one. Still today it is one of the most aesthetically pleasing designs for a Nordic Curl bench. Something about the finishing touches, the accents, the contrast colors, stainless steel, and molded foam pads just looks pleasing.

But I had some issues with the Nord-EX. I found the pads to be too firm, I found the overall machine to be too short to handle larger athletes for Nordic Curls, and I found the vertical storage solution to be an afterthought instead of a core function. It is also the most expensive of the options.

The Nord EX belongs on your list if you have a high regard for aesthetics in your gym equipment, if you aren’t a 6ft tall 240lb dude, and if you plan to keep it flat on the floor the majority of the time.

For a full review check out this link.

BaseBlocks The Nordic Plus

The smallest and most affordable option on the market, is delivered almost fully assembled inside a single box. But the pros stop there. This thing is thin and light in the worst way possible. It lacked instability, the pads lacked in comfort, the crotch socket was less than adequate, it had no vertical storage, the wheels were difficult to use and move around with, and I found it moved and even flipped over backwards in use.

I can’t fathom a world where I would recommend this to anyone. For entertainment and educational purposes, you can check out the full review here.

NordStick NordBench Pro

This is the newest offering from NordStick that comes in at a budget price but packs a punch with a ton of options. This thing has Dips, Nordic Curls, Back Extensions, Hip Thrusts, you can connect bands, and do a lot more.

In general, I would recommend this specifically as a quality BUDGET option for Smaller Athletes looking to add a few exercises to their rotation, or build a fairly robust inside home gym with this as their cornerstone piece.

You can find a full review on the NordBench Pro right here.

NordStick NordBench

The OG NordBench has gone through a LOT of edits, tweaks, and adjustments since we initially received it. But at $400, it is a steal if it makes sense for YOU. Smaller, easier to move around, but that comes at some stability compromises.

Please Note – I have been told that this model is being retired soon. Save 10% w/ Code: GML10S

Other Nordic Curl Benches

There are options from companies like Rogue and others that you could buy, but I don’t fully understand why you would. They are just as expensive, do much less, and don’t have the same storage functionality as anything else I mentioned.

DIY Nordic Curl Bench Solutions

There are a number of ways you can hack and DIY yourself a solution. I don’t think they are going to offer all of the same benefits, but you might find these alternatives useful for now, or maybe will point you in a different direction entirely.

Ironmaster Super Bench Pro + Rack Roller

Because the Ironmaster Super Bench Pro V2 angles without the lower seat pad, you can essentially set up the bench as an adjustable angle Nordic pad. Roll it into your rack, and use an ankle roller to hold yourself down and you are in business.

Shout out to u/wifflebal for the idea.

You won’t get a footplate here, and the bench is a little thin compared to the official offerings, but this allows you to have a bench that does a ton and not own ANOTHER machine.

Bands and Cable Attachments

You can set up a band on a power rack, and use your bench and a belt to hold yourself down. The band will help with the movement since Nordic Curls are so difficult, and you can progress by using a weaker and weaker band.

In the same vein, you can use a belt squat attachment or harness to hook into a high cable, and use it to help lower yourself down, and then back up. The band solution never worked well for me. I always felt like I was one small mishap away from being slapped in the face with the band, and I was never able to really get in a good position.

The cable machine set up, if you can rig the right foot placement and be stable enough, might be one of the best progression models because it keeps you flat, has consistent support throughout the range, and you can adjust in small increments as you get better. You might end up spending a lot on the right attachments and set up to make this happen, and the DIY time adds up every week, but this is probably my favorite DIY solution.

How I Got My First Nordic Curl

You’ve heard about the benefits of Nordic Curls… You are locked in to getting one of the BEST Nordic Benches for your home gym. But you need to know how to use it. I got you!

At 6ft and 260lbs, I managed to do my first Nordic Curl in just a few months of following this program. In that same time frame I’ve reduced my knee pain, improved my leg curl strength, and beefed up my hamstring size. And I made ZERO other changes to my daily schedule, continued coaching sports, doing my workouts, working normal, eating normal, you name it.

It took me about 5 months, and I progressed from NO Curl to Nordic Curl. And I’m sharing this program with you today.

The Program – How I Got My First Nordic Curl

We are going to take a high frequency and low intensity approach, paired with a linear progression model to get our first Nordic Curl.

• High Frequency means that we are going to do TWO sets of Nordic Curls, every single day. Yes, every single day.
• Low Intensity means that if we could do 10 reps, we are only going to do 5 or 6. Staying away from failure ensures that we can do them daily, and that we do not impact the rest of our daily routine and workouts.
• Linear Progression Model means that we are starting at where we are comfortable now, and every week doing a little more, until we reach our goal.

When you put these three together, we have a plan that will take us from where we are today to where we want to be in the future. OUR FIRST NORDIC CURL!

Why Would We Do This?

A normal workout routine might have you doing 3 sets of Nordic Curls every week as part of a lower body workout. Over the course of 10 weeks, you would have done 30 sets.

With our high frequency approach, that same 10 week program would have us doing over 100 sets of Nordic Curls!!!

Well over 3x the amount of sets means more reps, means more practice with technique, means more opportunities to build strength, muscle, and more. This takes advantage of a term called “greasing the groove”. High level Kettlebell enthusiasts use it, as well as Olympic Lifters and others looking to get in a lot of practice in a short amount of time.

This fast tracks us towards our first Nordic Curl by improving your strength and neural efficiency with the exercise, every single day. Telling your body that this is important… Something it should focus on, develop, and perfect.

Where To Start

Begin by doing a single Nordic Curl at the highest regression your Nordic Bench allows. Then drop it down and do one more. And so on. Go as far down that incline regression as possible, until you can’t do a single Nordic Curl. When I started I failed at 20 degrees, so 25 degrees was my last successful regression.

Weekly Progressions

As mentioned, my last successful Nordic Curl was at 25 degrees. I went backwards two full adjustments and began my daily work doing sets of roughly 5 reps at 35 degrees. So two sets, every single day, for 5 reps each, at 35 degrees.

Each week I would simply add a rep until I felt like 8 reps was easy for both sets. Then I would drop down 5 degrees and start over at 5 reps for two sets again.

This process began in November, and was finally successful in early March with my first Nordic Curl (flat of course). I’ve probably done over 150 sets of Nordic Curls in that time frame. If I had put them into my normal workout routine, I might have clocked 50 at best!

How My Program Went

Here is how I started and progressed towards my first Nordic Curl, as an example. You’ll notice it wasn’t entirely linear, but I let my body tell me what to do.

• Week 1: 1 set @ 35 Degrees for 5 Reps
• Week 2: 2 Sets @ 35 Degrees for 5 Reps
• Week 3: 2 Sets @ 35 Degrees for 6 Reps
• Week 4: 2 Sets @ 35 Degrees for 7 Reps
• Week 5: 1 Set @ 35 Degrees for 8 Reps & 1 Set @ 30 Degrees for 5 Reps
• Week 6: 2 Sets @ 30 Degrees for 5 Reps
• Week 7: 2 Sets @ 30 Degrees for 6 Reps
• Week 8: 1 Set @ 30 Degrees for 8 Reps & 1 Set @ 25 Degrees for 3 Reps
• …
• Week 20: 1 Rep @ 05 Degrees, 1 Rep @ 30 Degrees, 1 Rep @ 20 Degrees, 1 Rep @ 10 Degrees, 1 Rep @ Flat!!!!!

Notice that I started slow. PLEASE do this. Don’t throw yourself into a tailspin by going too hard too fast. Always ALWAYS err on the side of too easy. Go back 5 degrees on the regression, start with one set instead of two, and take your time. There is no award for the fastest Nordic Curl progression.

Your first Nordic Curl is coming. Don’t rush it. Here are the ONLY hard and fast rules.

• Aim for 3 to 5 times a week
• ALWAYS leave several reps in the tank
• Don’t modify your normal workouts
• Progress every week in some fashion
• Trust your body

Use the program as a guide, but pay attention to your body.

Nordic Curl Tips and Tricks From Benji @ Freak Athlete

The Nordic Curl is an intense and effective movement with amazing carry over to knee health, athletic ability, and general posterior chain strength. How do you get started? If you haven’t trained Nordics before, start slow. You need volume to progress, and to handle that volume in the first place, you need to scale back intensity. During the first 2-3 weeks, I would recommend just fighting the eccentric on the way down. Teach your body to handle the movement. Remember, it’s not just your hamstrings working, it’s the knee tendons too.

After a few weeks, you can begin to ramp up intensity and volume just like in Joe’s program. If you’ve just been fighting the eccentric (lowering), portion, it’s time to introduce the concentric, or the way up. Unlike the eccentric, the concentric starts with your glutes (if you’re doing it right). When you sprint, your glutes propel you forward (concentric) and the hamstrings kick your legs backward (eccentric). This is why the Nordic Curl is so effective for sprinting faster.

Pro tip: to fully engage your glutes in the concentric portion of the Nordic Curl, use the following steps:

1. Come to a complete resting position at the bottom
2. Extend your upper back up (pull your shoulder blades)
   • This starts the movement and signals your body to…
3. Contract the glutes.
   • This will get you out of the bottom where your hamstrings take over

If you are having trouble firing your glutes, use momentum from your arms to exaggerate step 2 until you learn the movement pattern.

By mastering both the eccentric and concentric of the Nordic Curl, you will be on your way to becoming a Freak Athlete and getting your first Nordic Curl!

Benji Stark-Elster – Freak Athlete Founder & CEO

Wrap Up

Nordic Curls aren’t a required exercise by any means. But myself and lots of others have found them to be beneficial. If you are considering adding one to your gym, I highly recommend you grab a multi purpose Nordic Combo Bench and skip the single use machines. You just need to make a decision from there on which machine is right for your budget, needs, and space.