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Inverse Leg Curl (On Pull-Up Cable Machine)
A Nordic-style hamstring curl with the ankles anchored under the frame or pad of a cable pull-up station, using the machine as a sturdy anchor for eccentric hamstring work.
LegsBodyweightKnee flexion
GoLightWeight mediainverse-leg-curl-on-pull-up-cable-machine
Demonstration coming soon
Primary
Hamstrings
Secondary
GlutesGastrocnemiusCore
Equipment
Bodyweight
Pattern
Knee flexion
Setup
- 01Kneel on a pad facing away from the machine base.
- 02Hook both ankles under the frame crossbar or a padded attachment near the floor.
- 03Confirm the anchor point is rigid and the ankles are secure.
- 04Set a straight line from knees to head with glutes squeezed.
Execution
- 01Lower the torso forward as slowly as the hamstrings allow.
- 02Keep the hips extended so the body pivots only at the knees.
- 03Catch the descent with the hands and give a light push-off.
- 04Curl back up with the hamstrings to the tall kneeling position.
Checkpoints
- -The body stays rigid from knees to shoulders.
- -The anchor does not shift or lift during the rep.
- -The eccentric is controlled through the full range.
- -The pull back up starts from the hamstrings, not an arm press alone.
Common mistakes
- -Piking at the hips to make the descent easier.
- -Anchoring under a loose attachment that slips mid-rep.
- -Dropping the last half of the descent.
- -Kneeling directly on the frame without padding.
Programming notes
- -Use 3 sets of 3 to 6 controlled reps, prioritizing the slow eccentric.
- -Reduce hand assistance over weeks as eccentric control improves.
- -Rotate with GHD raises or bench-anchored versions depending on available equipment.
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