NordBench Pro Exercise & Mode Glossary
One bench. A complete strength system: every configuration, attachment and exercise, organized by muscle group.
- 9-in-1 bench
- 20+ exercises
- 10 muscle groups
Attachments
Sold separately. Expand the system as you progress.
-
Strength Training BarBanded presses, rows, curls and pulls: a full upper-body system on the frame. -
Leg AttachmentSeated leg extensions and standing hamstring curls with adjustable resistance. -
Band SystemProgressive resistance bands, from warm-up to heavy pulls. -
Stability BarExtra balance point for assisted reps and beginners. -
Wall Mount ProStores the bench flat against the wall between sessions.
EXERCISE REFERENCE
Every movement, grouped by what it trains
Tap a muscle to filter the grid. Movements marked with a play button open a demo video.
- Bench only (no marker)
- Strength Training Bar
- Leg Attachment
Lower Body
-
Nordic Curl
Advanced -
GHR
Advanced -
Hip Thrust
Intermediate -
Split Squat (RFESS)
Intermediate -
Slant Board Squat
Beginner -
Lateral Step Down
Beginner -
Forward Step Down
Beginner -
Seated Leg Extension
Beginner -
Standing Hamstring Curl
Beginner -
Banded Squat
Beginner
Posterior Chain
-
Back Extension
Intermediate -
QL Raise
Intermediate -
Banded Deadlift
Intermediate
Core
-
Sit-Ups
Beginner
Upper Body
-
Dips
Intermediate -
Banded Preacher Curl
Beginner -
Banded Bicep Curl
Beginner -
Banded Mid Row
Beginner -
Banded Overhead Press
Beginner -
Banded Upright Row
Beginner
Learn the Bench
Setup, modes, fixes and attachments, from unboxing to first rep.
Assemble Your NordBench Pro In 10 Mins Or Less
- Screw T-pin into footplate hole
- Secure pin & knob for foam rollers
- Connect mainframe to base and lock it in
- Attach handle bars to mainframe
- Bolt padded foam onto main frame
Quick Setup Guide
- Adjust the hip pad just above the hip crease
- Rollers: top hole = easier, bottom hole = harder
- Match the center-column pin to your leg length
- Lock the red pin in place once adjusted
- Toes slightly turned out for glute activation
- Use the front handlebars for support as needed
Customer Questions Answered
- Ways to store the NordBench
- How to fix wobbles
- How to adjust the slant board
- How to adjust the length, pins and knobs
- What are the different angle inclines
Leg Attachment, Explained
- What it's for
- How to use it
- What's included
- Workouts you can do
Guided Development
Free Guides & Programs
Every exercise and rep broken down. Pick a program, watch along or download the eBook.
A step-by-step system to help anyone, at any level, build the strength and control to perform their first full Nordic curl.
Safe, gradual back training for anyone with lower back discomfort or weakness, the #1 reason customers buy the NordBench.
A quick rundown of all the different exercises you can do with the NordBench Pro.
Our most complete plan yet: a full-body program that ramps up gradually to build strength and fitness.
Dr. Garrett breaks down key training principles so you can train smarter, avoid setbacks, and build your own routine.
Free with your NordBench Pro
Want a FREE Personalized Program* From a Licensed Physical Therapist?
Fill out the form and our founder, Dr. Garrett Drumheller, will get back to you as soon as possible.
Get My Free Program*SRP $300. Free for NordBench Pro owners.