A Nordic bench or perhaps a Nordic mini bench might not qualify as important dwelling health club gear for each athlete — however it’s certain good to have one if coaching your decrease again, glutes, or hamstrings is a precedence. (And, psst: Out of your pleasant neighborhood private coach — me — all of these issues needs to be priorities.)
Whereas maybe one of many best weight benches is a first-order funding, a bench of the Nordic curl selection can actually uplevel your coaching. Our product testers have gotten their arms — er, hamstrings — on a dozen of those, and after weeks of placing them via the ringer, we’ve discovered the perfect Nordic benches: those that excel in sturdiness, versatility, and adjustability.
The 7 Finest Nordic Benches of 2024
Finest Nordic Bench General: Shogun NORD-EX
Shogun NORD-EX
The Shogun NORD-EX is a surprisingly compact two-in-one machine that may be adjusted from a Nordic bench to a again extension to facilitate plenty of glute, hamstring, and decrease again workouts. Solid from stainless-steel, it might probably assist as much as 500 kilos.
Specs
- Worth: $999.98
- Features: Nordic curl, again extension
- Assisted leg curl angles: 15, 30, and 45 levels
- Weight: 126lbs
- Dimensions: 41” L x 25” W
- Weight Capability: 500lbs
- Guarantee: 3 years on metallic components, welds, and cushions; 90 days on end, and plastic and rubber components
Professionals
Strong construct with 11-gauge metal primary body
Constructed-in Nordic curl development (3 assistive angles)
Excessive-quality padding and fabric
Can be utilized for Nordic curls and again extensions
Comparatively compact footprint
Cons
Restricted performance (solely replaces two machines)
Guarantee covers body for simply three years
Could also be exhausting for one individual to maneuver round
This full-size, heavy-duty Nordic bench is a two-in-one glute-ham developer (GHD). It features each as a Nordic curl machine and a again extension machine, permitting you to carry out a number of the most practical and efficient workouts for strengthening the glutes, hamstrings, and again. Our testers have spent plenty of time with the Shogun NORD-EX, finally awarding it the title of finest Nordic bench total for a number of causes.
For one, it’s simply extremely well-made, says our tester, a health club gear professional. “You simply like to see it, actually: With 11-gauge metal for the body, 8-gauge for the footplate, and 4-gauge for the facet plates, this bench is really sturdy,” our tester says. (When you didn’t know, the decrease the gauge quantity, the thicker the metal.)
Plus, all of this low-gauge metal is roofed in a corrosion-resistant powder coat, so that you don’t have to fret about rust. Between these elements and the dense, springy bench pad, our tester charges the sturdiness of NORD-EX with 4.5 out of 5 factors.
Our tester appreciates the three Nordic curl assistive angles, noting that they provide a pure development for newbies. Whereas there are solely three angles to select from, “they’re not to date aside that you simply’ll end up caught someplace within the center,” our tester says. For adjustability, they fee the NORD-EX with 4 out of 5 factors.
Impressed by Ben Patrick (Knees Over Toes Man on Instagram), the Shogun NORD-EX attracts on ATG coaching ideas like “bulletproofing the knees” and stopping decrease again ache via practical, managed, full vary of movement workouts — therefore the adjustability.
Lastly, our tester calls out the twin operate of the bench. “The value is certainly excessive at about $1,000, however you’re actually getting two items of apparatus in a single,” they are saying. “The truth that this doubles as a again extension machine makes it really feel worthy of the value tag.” We put the hefty worth at a 3 out of 5. Strive the Nordstick Efficiency Bundle when you want a finances choose.
[Related: Best GHD Machines]
Finest Energy Rack Attachment for Nordic Curls: REP Health 5000 Sequence Leg Curler Attachment
Black Friday Offers
REP Health 5000 Sequence Leg Curler Attachment
REP Health 5000 Sequence Leg Curler Attachment
This leg curler attachment is a chrome-plated strong cylinder with a weight capability of 600 kilos. The curler pad itself is sheathed in comfy foam. It may be used for quite a lot of workouts, together with lat pulldowns and Nordic curls. REP Health is providing 10% off rotating merchandise all through November.
Specs
- Worth: $889.99
- Features: Again extensions, Nordic curl, preacher curls, cut up squats, hip thrusts, and extra
- Assisted leg curl angles: N/A
- Weight: 4.4lbs
- Dimensions: 20.1” L x 4.8” W
- Weight Capability: 600lbs
- Guarantee: Lifetime on the attachment; 30 days on the upholstery
Professionals
Versatile: can do rather more than simply Nordic curls
Cons
Will need to have a appropriate energy rack
No assistive angles or development potential
When you’ve acquired a appropriate energy or squat rack, take into account the REP Health 5000 Sequence Leg Curler Attachment as a substitute of a standalone Nordic bench. Not solely is that this product a lot cheaper than a freestanding unit — it’s really extra versatile, too.
Our tester, a licensed private coach, particularly calls out its versatility with an ideal rating of 5 out of 5 factors. “You are able to do so many actions with this product,” they are saying. “I used to be in a position to do Bulgarian cut up squats, preacher curls, again extensions, and several other completely different single-leg actions, so it’s not only a Nordic curl gadget.”
This attachment additionally wins within the footprint division, incomes it a 5 out of 5 for storage and worth, too: “I like that it takes up nearly no house when in use, and will be saved out of the best way while you’re not utilizing it,” our tester says. “For a small attachment, it provides loads to your motion catalog.”
Regardless of its small measurement, our tester finds the 5000 Sequence Leg Curler Attachment to be very sturdy. It matches properly within the spacing holes on the REP 5000 Series Power Rack, they are saying, and is totally locked in when you get the safeties in place. They fee the product’s sturdiness with 4 out of 5 factors, knocking one as a result of “there’s not a ton of room for the security pins to lock in, so this might result in scratching your rack up over time while you regulate them.”
The draw back, after all, is that you need to have a appropriate energy rack for this product to work. “I’d like to have this if I had the PR5000 rack,” our tester says, “however it’s clearly very area of interest in that that’s a prerequisite.” No PR5000 at your disposal? We advocate making an attempt the Rogue Ground Glute as a substitute.
Most Versatile Nordic Bench: Freak Athlete Nordic Hyper GHD Bench
Freak Athlete Nordic Hyper GHD Bench
Freak Athlete Nordic Hyper GHD Bench
Freak Athlete's Nordic Hyper Professional is a flexible machine able to supporting quite a lot of completely different actions, together with 14 ranges of Nordic curls, again extensions, QL raises, sit-ups, and extra. It has 12 top changes and may assist as much as 500 kilos.
Specs
- Worth: $1,599.99
- Features: Glute-ham developer (GHD), adjustable Nordic bench, 45° again extension, reverse hyper machine, hip thrust bench, sit-up bench
- Assisted leg curl angles: 12 top changes and 14 ranges of incline
- Weight: 108lbs (+34lbs for leg developer, +9lbs for GHD)
- Dimensions: 60″ L x 22″ W
- Weight Capability: 500lbs
- Guarantee: Lifetime
Professionals
Replaces as much as seven particular person items of apparatus
Multitude of top and incline changes
Cons
Transport wheels might be higher
Sturdiness issue is common at finest
Studying curve to determine all the features
The Freak Athlete Nordic Hyper GHD Bench is arguably the Swiss military knife of dwelling health club gear (aside from the best functional trainers, after all). It replaces not only a GHD — like many Nordic benches do — but in addition a sit-up bench, 45-degree again extension, reverse hyper, and hip thrust bench. That’s six machines in a single! So, sure, whereas very dear at about $1,600, take into account how a lot you may pay for all of these machines individually. (It could be much more than $1,600.)
Naturally, our tester awards the Freak Athlete Hyper GHD a successful rating of 5 out of 5 factors for versatility. However that’s not all this machine can do on your dwelling health club (and hamstrings). This do-it-all bench isn’t only for superior exercisers who can already do all kinds of spectacular posterior-chain strikes. With 12 top changes and 14 incline/decline changes, it supplies development potential for newbies, too.
Our tester loves this piece and shortly recommends it to most anybody in search of a multifunctional posterior chain developer. That doesn’t imply it isn’t with out its quirks, although. One draw back is that naturally, all this versatility comes with plenty of shifting components. “There’s fairly a big studying curve to determine use this machine to its full potential,” our tester says. “With so many configurations, it may be a bit irritating at first.” For that motive, ease of use will get a 3 out of 5.
Our tester loves the lightweightness of the machine — regardless of its multitude of features, it weighs lower than 110 kilos — however that comes on the expense of sturdiness. They fee its sturdiness with a rating of three out of 5 factors, saying, “It’s common at finest. Freak Athletes may have carried out higher with the upholstery and welding, to call a few issues.” For a extra sturdy machine, we advocate the Rogue Ground Glute.
Finest Nordic Bench for Small Areas: Rogue Ground Glute
Rogue Ground Glute
This space-saving equipment helps glute ham raises, an important train for cardio fiends and people trying to enhance their squat and deadlift energy. Solid from laser-cut metal, it options six completely different top choices and adjustable foot pads.
Specs
- Worth: $600
- Features: Glute-ham developer (GHD)
- Assisted leg curl angles: N/A
- Weight: 108lbs
- Dimensions: 62” L x 24” W
- Weight Capability: N/A
- Guarantee: Lifetime
Professionals
Doesn’t take up plenty of house
Has transport wheels to retailer out of the best way
Dense, comfy padding
Cons
Doesn’t assist a ton of motion patterns
No built-in development components
Doesn’t retailer vertically
When you’re eager on getting a Nordic bench however don’t have the posh of a ton of free house — dare I say, like most of us dwelling health club homeowners — take into account the Rogue Ground Glute. Just like the best compact exercise equipment, this compact glute-ham developer machine measures is comparatively small. It measures simply 62 inches lengthy by 24 inches broad, and raises only a few inches above the bottom. It’s a fraction of the scale of a typical GHD machine.
Although compact, our tester does word some frustrations with transportation and storage. “It has wheels, however it’s nonetheless heavy, weighing greater than 100 kilos,” they are saying. “So even with the wheels, it’s a bit awkward to maneuver it round. And it doesn’t rise up vertically for storage, which type of surprises me; that will make it even higher for smaller dwelling gyms.” Nonetheless, with the footprint alone, it’s essential for tiny areas.
The Rogue Ground Glute, unsurprisingly, earns successful scores for sturdiness. “Any Rogue merchandise are going to carry up exceptionally,” our tester says. “Rogue is understood for placing out high quality merchandise. This product is secure and has the perfect finishes by way of upholstery and powder coating.” They award the Ground Glute a 5 out of 5 rating for sturdiness.
Along with being sturdy, it’s comfy and simple to make use of, too, says our tester. “You may actually inform that Rogue put plenty of thought into the design to make it comfy,” they are saying, declaring that the knee pad is dense and well-cushioned, and the upholstery is grippy to stop slipping.
The principle downside to the Ground Glute, our tester says, is its lack of versatility. It’s designed particularly for the Nordic curl, so if that’s all you need, then it’s an amazing product. Nonetheless, we don’t take into account it supreme for dwelling health club homeowners in search of one thing with extra features. For that, we advocate the REP Health 5000 Sequence Leg Curler Attachment in case you have the proper rack, and the Shogun NORD-EX when you don’t.
Finest Funds Nordic Bench: Nordstick Efficiency Bundle
Nordstick Efficiency Bundle
Nordstick Efficiency Bundle
You may carry out Nordic curls at dwelling, in resort rooms, or out within the wilderness with this transportable, budget-friendly bundle, which incorporates straps, foam rollers, and an anchor.
Specs
- Worth: $150
- Features: Nordic curl, hamstring curl, hip abductions, and extra
- Assisted leg curl angles: N/A (help through resistance bands)
- Weight: Not said
- Dimensions: Not said
- Weight Capability: 880lbs
- Guarantee: Not said
Professionals
Help and development supplied via resistance bands
Extra versatile than dearer choices
Permits for coaching higher physique along with decrease
Cons
Requires door for anchoring
Knee pad and leg anchors are very small
This distinctive Nordic curl gadget is without doubt one of the most compact and budget-friendly choices out there. For $150, the Nordstick Efficiency Bundle supplies you with a solution to carry out not simply Nordic curls, but in addition hamstring curls, leg extensions, hip abduction and adduction, glute kickbacks, resisted hip flexion, and extra. You may even do the best upper-body exercises when you set the contraption up the proper means.
Nordstick presents a couple of completely different product bundles; this explicit one comes with a door-anchored Nordic curl setup, knee pad, and over-the-door resistance bands. Collectively, these things create a light-weight, at-home Nordic bench with loads of development potential for newbies. Versatility scores a strong 4 out of 5.
How does it work? The mini Nordic bench matches beneath a closed door. The rubber-coated anchor goes reverse the facet you're on, and the door acts as your footplate. The resistance bands slot in between the highest of the door and the door body, permitting you to carry onto them for help within the Nordic leg curl.
As you possibly can inform from the setup, a door is a requirement, so whereas compact and light-weight, I wouldn’t essentially name this bundle travel-friendly. For that motive, portability ranks only a 2.5 out of 5. That mentioned, I feel it’s an amazing dwelling possibility, particularly contemplating you are able to do rather more with it than simply Nordic curls.
[Related: Best Resistance Bands]
Finest Nordic Bench for Inexperienced persons: The Tib Bar Man Nordic Weight Bench
Tib Bar Man Nordic Weight Bench
Tib Bar Man Nordic Weight Bench
The Tib Bar Man Nordic Weight Bench combines an ordinary weight bench with a Nordic ground bench for normal energy workouts and actions just like the Nordic curl and Entice 3 Increase. Solid from metal, the adjustable bench has been examined as much as 700 kilos.
Specs
- Worth: $299
- Features: Nordic curl, adjustable weight bench
- Assisted leg curl angles: 90, 70, 56, 45, 35, 15, 0, -5 levels
- Weight: 38lbs
- Dimensions: 62” L x 16” W x 19” H
- Weight Capability: 700lbs
- Guarantee: Not said
Professionals
Helps newbies regularly progress to full vary of movement in Nordic curl
8 assistive angles for Nordic curl
Features as an everyday weight bench
Cons
Building and supplies might be of upper high quality
10-inch bench pad could also be too slim for some individuals
Some points with stability
The Nordic curl is a notoriously tough train. It requires a sophisticated stage of energy and muscular management to execute it via the complete vary of movement, particularly in a managed and protected means. That’s why we love The Tib Bar Man Nordic Weight Bench for its eight progressive, assistive Nordic curl angles. Inexperienced persons can begin with the bench practically vertical and regularly progress their solution to a full-ROM Nordic curl. That development doesn’t occur quick, however you’re extra more likely to obtain it with correct progressive overload.
Our tester, a licensed private coach, says, “I actually like this Nordic curl bench as a result of it minimzes the danger that newbies attempt to execute a variety of movement they’re not prepared for. Your hamstrings aren’t one thing you need to fiddle with, so safely progressing the load with this motion is essential.”
Along with being beginner-friendly, The Tib Bar Man Nordic Bench can be very versatile. Our tester charges it with 4 out of 5 factors for versatility, declaring that it may be used as an adjustable weight bench — which you are able to do dozens of workouts with — and a lat pull-down bench in case you have one of many best power racks with that functionality.
The principle callout our tester has about this Nordic bench is that there’s room for enchancment by way of sturdiness and stability. “I give it 3.5 out of 5 factors for stability as a result of it does sway side-to-side a bit in sure positions, and I feel they may have used some higher-end parts for the construct.” We advocate the Shogun NORD-EX when you’re in search of a high-quality construct with wonderful sturdiness.
Finest Adjustable Nordic Bench: Base Blocks Nordic Plus
Base Blocks Nordic Plus
This beginner-friendly Nordic bench has 4 completely different top changes to ease athletes into Nordic curls. It is constituted of metal and has a thick foam pad that is straightforward on the knees.
Specs
- Worth: $395
- Features: Nordic curl, again extensions
- Assisted leg curl angles: 45, 40, 28, 15 levels
- Weight: 54lbs
- Dimensions: 47” L x 20” W x 16” H
- Weight Capability: 330lbs
- Guarantee: Lifetime
Professionals
4 assistive leg curl angles
Lifetime substitute guarantee
100-day money-back assure
Cons
Decrease weight capability than different choices
The Base Blocks Nordic Plus options 4 Nordic leg curl angles and changes — plus it’s able to supporting 45-degree again extensions — making it a superb adjustable possibility for athletes needing an adjustable bench. “For costing lower than $400, I feel this can be a actually strong possibility for a two-in-one piece of apparatus,” says our tester. “And never solely does a Nordic bench and again extension machine mixed prevent cash, however it additionally saves you plenty of house in comparison with getting the 2 individually.”
Our tester factors out that the Nordic Plus is right for newbies who is probably not able to performing a full Nordic curl simply but. “The development in angles is de facto necessary,” they are saying — which is precisely why you need that diploma of adjustability.
This bench is fairly compact as it's (in comparison with conventional full-sized Nordic benches and GHDs) — however even higher, it shops upright to save lots of ground house when not in use. “For dwelling health club homeowners who're tight on house and infrequently have to maneuver issues round to make use of them, that is supreme,” says our tester. “Between the storage and the wheels, which work nice, I give it 5 out of 5 factors for portability and footprint.”
Whereas the said weight capability of 330 kilos might be a lot for most individuals, our tester warns in opposition to performing weighted again extensions within the 45-degree place. “I felt a bit unstable whereas doing again extensions, so it makes me hesitant so as to add weight for that motion. That may be a limiting issue for people who find themselves extra superior,” they are saying. We advise the Shogun NORD-EX when you want additional secure again extensions.
When you’re not offered on this one, it actually can’t damage to provide it a strive: Base Blocks presents a 100-day money-back return interval so you possibly can strive it out risk-free.
How We Examined and Selected the Finest Nordic Benches
From athletes to licensed private trainers to storage health club gear consultants, our BarBend crew of product testers is the perfect within the enterprise. Not solely will we use all the Nordic curl benches featured right here (a dozen whole), however we completely take a look at them and fee them utilizing an ordinary equipment testing methodology. On a 1 (womp womp) to five (hooray) scale, our testers consider Nordic benches in response to the next standards:
- Sturdiness: Our testers prioritize merchandise with commercial-grade parts that also come at an inexpensive worth.
- Versatility: We search for Nordic benches that function different gear, too, akin to a hip thrust bench, reverse hyper, again extension machine, sit-up bench, or adjustable weight bench.
- Adjustability: It’s necessary to us {that a} Nordic bench has adjustable regression angles since not everybody can do a full Nordic leg curl.
- Consolation: Throughout use, we take note of the froth padding on the bench and knee anchors, in addition to different parts, to fee the bench for consolation.
- Footprint and Portability: We take into account whether or not the bench is one thing that’s appropriate for many home gyms, or if it’s a behemoth that belongs in a business health club. Area-saving Nordic benches earn factors in our e book.
- Counterbalance: You shouldn’t have so as to add a weight plate to the again of your Nordic bench to maintain from face-planting — ’nuff mentioned.
Advantages of Nordic Benches
Kate Meier, licensed private coach and BarBend editorial crew member, says that virtually anybody can profit from performing Nordic hamstring curls because of their advantages on posterior chain strength and modifiable nature. “I’d advocate a Nordic bench for dwelling health club homeowners and private trainers who typically incorporate the train into their routines and don’t have some other means of securing themselves for the motion,” she says.
- Posterior Chain Coaching: A Nordic bench is probably not a house health club important, however it's implausible for individuals who like to coach their posterior chain typically, says Meier. When you’re bored of RDLs and donkey kicks, a Nordic bench can stage up your coaching.
- Security: There are methods you possibly can rig your present health club gear (like a rack and a barbell) to help you with Nordic curls, however utilizing gear particularly designed for that train is probably going extra handy and doubtlessly safer.
- Solo Nordic Curls: Many individuals associate as much as carry out Nordic workouts; one individual will maintain the opposite’s ankles to supply stability because the exerciser does the Nordic curl. A Nordic bench is a way more comfy solution to execute the motion by yourself.
- Modifiable: Most Nordic benches include adjustment factors that will let you regularly work your means as much as performing a full Nordic curl.
How A lot Do Nordic Benches Value?
Nordic benches typically don't fall into the budget home gym equipment class. For a high-end, multifunctional freestanding Nordic bench from a good model, anticipate to pay between $300 and $1,000. For attachments that match with present racks, the value can run a lot decrease, right down to $100 or much less.
| Finest Nordic Bench General | Shogun NORD-EX | $999.98 |
| Finest Energy Rack Attachment for Nordic Curls | REP Health 5000 Sequence Leg Curler Attachment | $89.99 |
| Most Versatile Nordic Bench | Freak Athlete Nordic Hyper GHD Bench | $1,599.99 |
| Finest Nordic Bench for Small Areas | Rogue Ground Glute | $600 |
| Finest Funds Nordic Bench | Nordstick Efficiency Bundle | $150 |
| Finest Nordic Bench for Inexperienced persons | Tib Bar Man Nordic Weight Bench | $299 |
| Finest Adjustable Nordic Bench | Base Blocks Nordic Plus | $395 |
What to Contemplate Earlier than Shopping for a Nordic Bench
A Nordic bench is a extremely specialised — and customarily dear — piece of apparatus. That’s why it’s necessary to seek out one that really fits all your wants.
Adjustability
The first issue to search for, in response to licensed private coach and BarBend editorial crew member Kate Meier, is adjustability. “There are a couple of key issues I’d advocate dwelling health club homeowners search for in a Nordic bench. The primary could be adjustability, particularly in case you have a couple of one that would use the gear,” she says. “Many Nordic benches have a element that may flex to accommodate individuals of most heights. I’d test the producer notes for top settings, particularly when you fall right into a ‘tall’ or ‘brief’ top class.”
Area
For many dwelling health club homeowners, free house is a useful useful resource. “Many Nordic benches will be saved vertically and out of the best way,” Meier factors out. “I do know the house in my dwelling health club is valuable, so once we can flip a rower or bench vertically to retailer in opposition to the wall, we maximize the quantity of room we've for different workouts.”
Versatility
Meier recommends in search of a Nordic bench that may assist extra than simply Nordic curls. Paying a couple of hundred {dollars} for a bit of apparatus that solely helps a single train isn’t reasonable for most individuals. “Search for one thing that doubles as an everyday weight bench and a Nordic bench due to a Nordic attachment,” Meier says. “This protects cash, saves house, and allows you to do dozens of workouts with one piece of apparatus versus only one or two.”
Nordic Benches FAQs
What's the finest Nordic bench?
Our crew of product testers and private trainers just like the Shogun NORD-EX and select it as the perfect Nordic bench total. They love its compact design, versatility (it additionally helps again extensions), and the truth that it has a number of assistive angles for working your means as much as a full Nordic curl. Additionally they admire its sturdy construct and dense, springy bench pad.
Are Nordic benches value it?
This might fall into the “good to have” and never “have to have” class for dwelling health club gear, says licensed private coach and BarBend editorial crew member Kate Meier. “For individuals on a finances or brief on house, I’d advocate discovering a weight bench with a Nordic curl attachment as a substitute of choosing a machine solely dedicated to Nordic curls,” she says.
Can you employ a Nordic bench for bench press?
It is dependent upon the particular Nordic bench mannequin you purchase. Some are designed just for posterior chain workouts, just like the Nordic curl (duh) and again extensions. Others are extra versatile and permit for different actions, together with bench press.
What muscle mass do Nordic benches work?
Nordic benches are primarily used for Nordic curls, which is a extremely difficult train that primarily targets the hamstrings but in addition engages your complete posterior chain, Meier says. “When you’re trying to develop lower-body energy, this may definitely do this. It eliminates the necessity for different energy gear like a barbell or adjustable dumbbells as a result of it depends solely in your physique weight, however continues to be extraordinarily difficult because of the eccentric nature of the motion.”