Lower Back Curl
The Lower Back Curl targets the Abdominals and suits beginner-level lifters. With 2 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This strength movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
Similar Exercises
Frequently Asked Questions
What muscles does the Lower Back Curl work?
The Lower Back Curl primarily targets the Abdominals. It's an effective strength exercise for building abdominals strength.
Is the Lower Back Curl good for beginners?
Yes, the Lower Back Curl is suitable for beginners. Start with light weight to master the 2-step form before adding load.
What equipment do I need for the Lower Back Curl?
You need no equipment — just your bodyweight to perform the Lower Back Curl. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.