Back Exercise · Body Weight
Lower Back Curl
This Lower Back Curl reference describes the demonstrated support position and movement. Match the steps to the demonstration before adding range or resistance.
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- Back
- Equipment
- Body Weight
- Movement focus
- Trunk movement
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Lower Back Curl
- Lie flat on your stomach with your legs extended and your arms by your sides.
- Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upward.
- Pause briefly at the top, then slowly lower your upper body back down to the starting position.
- Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.
Quick Exercise Facts
Recommended Sets & Reps by Goal
Moderate weight · 60s rest
Lighter weight · 30–45s rest
Lower slowly for 3 seconds · 60s rest
Technique & Form Tips
Perform flexion at the elbow while keeping your setup steady and supported. Maintain the specific elbow placement demonstrated for your chosen variation, such as preacher, incline, or hammer curl, to ensure consistent mechanical load through the arc.
Common Mistakes to Avoid
- Using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.
- Drifting elbows: Maintain the elbow position relative to your body as defined by your specific curl variant.
- Lack of eccentric control: Lower the weight under control rather than letting it fall.
How to Breathe During This Exercise
Breathe steadily throughout the movement, ideally exhaling during the contraction phase.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Movement focus
Check the support position and trunk movement shown in this demonstration. Similar-looking back exercises can move the trunk, hips or legs; follow this guide rather than assuming they use the same action.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
Related trunk movements
Back Extension On Exercise Ball
Band Straight Leg Deadlift
Exercise Ball Back Extension With Arms Extended
Exercise Ball Back Extension With Hands Behind Head
Exercise Ball Back Extension With Knees Off Ground
Exercise Ball Back Extension With Rotation
FAQ
- What should I check before the Lower Back Curl?
- Check which parts of the body are supported and which parts move in this demonstration. Back and trunk movements use different positions; follow the specific steps rather than copying another exercise.
- What equipment do I need for the Lower Back Curl?
- You do the Lower Back Curl with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Lower Back Curl?
- One mistake to watch for is using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Lower Back Curl?
- To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.