We Found The Best Nordic Bench In 2024

There aren’t many convenient ways to do Nordic hamstring curls without help, and a Nordic bench is what you will need in your home gym if you want to take advantage of this epic hamstring exercise.

Thankfully, we now have more than a few different options on the market, catering to various needs. You can choose between premium benches, versatile machines providing exercise variety, and simple attachments for use with other equipment.

You will find all of them in this comprehensive list of Nordic benches.

• Best Nordic Bench: Tib Bar Guy Nordic Back Extension V2
• Most Versatile Nordic Bench: Freak Athlete Nordic Hyper GHD
• Best Budget Nordic Bench: Tib Bar Guy Nordic Weight Bench
• Best 2-in-1 Nordic Bench: Shogun Nord-EX
• Best Nordic Bench For Small Spaces: Freak Athlete Nordic Mini Pro
• Best Nordic Bench For Beginners: Tib Bar Guy The Nordic Pro
• Best Dedicated Nordic Bench: Rogue Floor Glute Bench
• Best Nordic Attachment: Tib Bar Guy EZ Nord

Best Nordic Bench

Tib Bar Guy Nordic Back Extension V2

The Tib Bar Guy’s (TTBG for short) Nordic bench tops our list because it’s one of the most impressive pieces of machinery you can get for your home gym. While most benches suitable for Nordic curls lack versatility, the TTBG shines precisely there.

First of all, there are 9 levels of regression between 0 and 45 degrees, so if you are a beginner and can’t do a full Nordic curl, you can start with regressions and progressively reach the end goal of 0 degrees.

Then, the bench can transform into a back extension machine with long handles for support and a top cutout for extra comfort. The third function of the TTBG Nordic is a hip thrust/split squat base. While you can do these on other equipment, it’s still a nice addition.

An important aspect of this Nordic bench that further convinced me to make it the number one Nordic bench is its ability to be folded flat and stored upright, taking up much less space in your home gym.

It’s heavy duty and doesn’t wobble when performing back extensions and Nordics.

With a price tag of $699, the TTBG is well worth it for its versatility, solid construction, and easy storage.

Most Versatile Nordic Bench

Nordic Hyper GHD

Now, if you need one machine to target your entire posterior chain and strengthen your glutes, hamstrings, and back, no other bench matches the versatility of Freak Athlete’s Nordic Hyper GHD.

Here is what this bench can turn into:

• Glute-ham developer (GHD)
• Adjustable Nordic bench
• 45° back extension
• Reverse hyper machine
• Hip thrust bench
• Sit-up bench

That’s six pieces of equipment you can replace with one. The downside is the machine’s large size and weight, which is 56 inches long and 23 inches wide.

It’s a similar price to the Tib Bar Guy’s Nordic Back Extension when on sale. But if you want to replace the other equipment this is designed to replicate, it’s actually a great value.

All the modes work well, but the Nordic bench and the adjustment levels allowing regressions are the stars of the show. If you already own some of the other equipment, like a reverse hyper machine or back extensions, they are likely better for focused work than the all-in-one Nordic Hyper.

The quality of the materials is neither excellent nor bad, so you are getting a mid-range piece of equipment.

There are better options on the market if you are looking just for a high-quality Nordic bench, but if you need an all-in-one solution for the entire posterior chain and core, the Nordic Hyper GHD is the best option.

Best Budget Nordic Bench

Nordic Weight Bench

With Nordic Benches often costing north of $600, the TTBG Nordic Weight Bench, at $240, is the best budget offer.

This simple bench can be used by everyone wanting to develop their Nordic curl—from beginners to advanced athletes. Beginners can take advantage of the regression adjustments, while advanced people can even do inclined Nordic curls.

This would be enough to qualify it as a decent Nordic bench, but the smart solution by The Tib Guy was to make it also usable as a weight bench. This simply means you can use it for all the upper body exercises you would do on a typical inclined weight bench.

Now, you cannot expect the best quality available for this price, and the Nordic Weight Bench is not for a commercial gym. With a cost so low, the materials are on the lower side quality-wise, but I don’t think you should expect any issues if you train on it in your home gym.

Furthermore, there is no footplate, so your feet can move around when doing Nordic curls. Overall, there are better Nordic benches and many better weight benches, but this is a solid option if you want the two in one.

Best 2-in-1 Nordic Bench

Shogun Nord-EX

The Shogun Nord-Ex is dubbed the ultimate posterior chain training solution, and the slogan might be right. It is a commercial-grade quality two-in-one glute-ham development machine combining the best features and materials in a compact unit suitable for a home gym.

The unit works equally well as a Nordic bench and for back extensions. Depending on your experience level, you get multiple adjustment options for both exercises.

The quality of the materials, craftsmanship, and finish are all commercial gym-worthy, so if you buy this one, you won’t ever have to buy a second glute-ham bench.

Such high quality always comes with a price; in the case of the Shogun Nord-EX, it’s $1000. When you think of it as a two-in-one, the price seems more agreeable, but then again, this is a premium product aimed at people who can afford it.

Best Nordic Bench For Small Spaces

Freak Athlete Nordic Mini Pro

While most other options are more compact than a classic Nordic bench, the Nordic Mini Pro is the sleekest bench for those who want to save space or cash.

The Freak Athletes portable option is 40 inches long, weighs 45 pounds, can be stored upright, and has wheels, which makes it the best Nordic bench for small spaces.

The small size has downsides, including less stability than a full-size bench. Freak Athlete realize this and have added a weight plate holder at the back for up to 90 lbs to counterbalance heavier athletes.

The Nordic Mini Pro boasts a full-size foot plate and adjustable and highly comfortable ankle foam pads.

With such a small size, there are no options for regressions, so this is not a suitable solution for people who cannot do a full Nordic curl (they are hard AF). But at $250 and the most portable design, this is the best dedicated Nordic bench you can buy for tight spaces.

Best Nordic Bench For Beginners

The Nordic Pro

The Tib Bar Guy have dialed in their Nordic bench game to perfection and conquer yet another spot on our list. This time, it’s the Nordic Pro, which occupies the best Nordic bench for beginners category.

This Nordic bench is simple but refined. What makes it beginner-friendly is the 8 levels of adjustments, which allow you to start with the easiest regressions and gradually progress to a full Nordic curl. The design also allows for full-range regressions, not partial reps, like some of the other models on the list.

Other benches can also be adjusted but are usually much more expensive. The Nordic Pro costs $299 but has the quality of materials and workmanship of a much more expensive piece of equipment.

Another bonus of this bench is its compact size and vertical storage capabilities. Most beginners will consider the Nordic Weight bench because it is cheaper, but the Nordic Pro is significantly better for Nordic Curls and of higher quality.

The regressions arms and affordable price make the Nordic Pro a worthy addition to any beginner’s garage gym.

Best Dedicated Nordic Bench

Rogue Floor Glute Bench

The Rogue Floor Glute bench is perhaps best suited for people with a well-equipped garage gym and the space and money to splurge on a machine for one purpose only.

The Rogue Floor Glute does one thing only, and it does it perfectly—glute ham raises. This bench is a full-size 62-inch-long, which allows you to remain over the bench the entire time, unlike in all other more compact options, where your head and chest are in the air.

The bench is made from 11-gauge steel and has a laser-cut footplate and laser-cut side plates with the Rogue logo. Its price is $600, which is mid-range, but you are spending it on a piece of equipment that is a one-trick pony.

If you have the floor space and are looking for a high-quality, full-sized, dedicated Nordic curl bench, the Rogue Floor Glute is as good as a no-nonsense bench can be.

Best Nordic Attachment

Tib Bar Guy EZ Nord

Although some benches are designed to be compact and smart, none can match the EZ Nord in size and portability. This simple attachment turns almost any standard weight bench into a functional Nordic bench.

The system is easy to attach and remove via two straps. It’s made from durable steel and is one of the easiest-to-use and compact solutions for Nordics.

There are Nordics straps available on the market that are even lighter, but they are uncomfortable. The EZ Nord has high-quality ankle and shin padding to make these hellish but powerful exercises at least comfortable.

At $99, this solution is excellent for people who already have a regular bench at their home gym or visit a commercial gym without a dedicated GHD machine. You can simply put the EZ Nord in your gym bag and use it there.

Benefits Of A Nordic Bench

Increase Angle Of Peak Torque

Beneficial eccentric adaptations include preferentially targeting Type IIX muscle fibers ^[1], significant strength improvements ^[2], and altering the length-tension relationship up and to the right, which improves force generation at longer muscle lengths ^[3].

It accomplishes this by connecting sarcomeres in series (lengthening muscle fibers), resulting in longer hamstring muscles.

These are all beneficial adaptations for explosive athletic actions.

Reduced Risk Of Injury

There are many studies on the Nordic hamstring curl and how it can help reduce sports injuries. Unfortunately, many studies compare the Nordic hamstring exercise to doing no hamstring training. All this tells us is doing something is preferable to doing nothing.

However, a meta-analysis of the Nordic hamstring research indicates a 51% reduction in hamstring injuries when compared to a control group or continued regular exercise ^[4].

‌Supramaximal Eccentric Training

Eccentric adaptations can only be simulated with loads greater than the concentric one-rep maximums. The Nordic hamstring curl matches this category because you can only lower yourself and not curl back up (unless you are extremely strong).

How To Pick The Best Nordic Bench

Versatility

The first and second points are tied together and are crucial when picking a Nordic bench.

Initially, they were designed for only one thing—Nordic curls—but now multiple models can be transformed into other machines, most commonly for back extensions.

This is great for home gym owners where floor space is a precious commodity and having individual machines for every exercise is an impossible luxury. This is the main reason I’ve chosen the TTBG Nordic as the best option on the market.

The Shogun Nord-EX has the same functionality but with higher quality, matched by a much higher price.

Options like the Nordic Hyper GHD offer even more versatility, but they come at a higher price and make some compromises on certain exercises.

Size

The Nordic benches’ size affects their stability and the floor space they take up. Bigger benches, like the full-sized Rogue Floor Glute, are more stable and comfortable. However, they also occupy the most space, and many people simply can’t accommodate them.

Like most benches on this list, foldable solutions that can be sorted upright are preferred for a smaller home gym. When choosing a Nordic bench, you need to make a decision and compromise on something.

Smaller and more versatile benches save space and money from buying additional equipment, but full-sized dedicated machines are always better at the specific exercises they are designed for.

Stability & Construction

The third point is tied to the first two. As I explained, the bigger the bench, the more stable it will be. Nordic curls are notoriously difficult to execute, and every instability in the bench makes them even harder.

Furthermore, the construction will determine how long the bench will last. Higher-quality steel, welds, and assembly pretty much guarantee lifetime durability for a home gym where a limited number of people use the machine.

Price

The price of Nordic benches can vary widely. From $100 for the EZ Nord to $1000 for the premium options, you need to consider everything mentioned in the previous points and choose the offer that strikes a balance between versatility, size, and price.

Frequently Asked Nordic Bench Questions

What is The Best Bench For Nordic Hamstring Curl?

The best bench for Nordic hamstring curls can vary depending on your needs. A dedicated full-sized bench like the Rogue Floor Glute works best for full curls, but it’s not suitable for beginners because it cannot be used for regressions and takes up a lot of space for a home gym.

The Tib Bar Guy Nordic is my top choice because it balances versatility, portability, and price.

Do You Need a Nordic Bench?

The Nordic curl is an exceptionally potent exercise for developing the posterior chain in the lower body, which translates into better athletic performance and reduced knee injuries. To perform Nordic curls, you need a Nordic bench or at least an attachment like an EZ Nord or a Nordic strap to transform a regular bench.

There are other methods for performing Nordic curls with a partner, bands, or others, but the best option is to do them on a dedicated bench.

Are Nordic Curls Better Than RDLs?

Each exercise serves a different purpose. Nordic curls are better for providing a supramaximal eccentric stimulus and targeting the lower and inner hamstrings. The Romanian deadlift is better for training the hamstrings at long muscle lengths and targeting the upper and outer hamstrings.

Summary

The Tib Bar Guy creates an heavy duty Nordic bench that doubles as a back extension and adjusts for easy regressions to your Nordic curls. If you’re after the most versatile Nordic Bench, Freak Athlete is a 6-in-1 machine making it perfect for your home gym.