Lower Back Curl
How to do the Lower Back Curl
- 1
Lie on your stomach with your arms out to your sides. This will be your starting position.
- 2
Using your lower back muscles, extend your spine lifting your chest off of the ground. Do not use your arms to push yourself up. Keep your head up during the movement. Repeat for 10-20 repetitions.
How to program the Lower Back Curl
Sets and reps
As an isolation movement, the Lower Back Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Lower Back Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Lower Back Curl work?
The Lower Back Curl primarily targets the Abdominals.
What equipment do I need for the Lower Back Curl?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Lower Back Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
