How to do the Lower Back Curl
Lower Back Curl is a beginner single-joint isolation pulling exercise targeting the Spine in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Lower Back Curl demonstration · © GymiaFit
Lower Back Curl at a glance
- Primary muscles
- Spine
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Lower Back Curl step by step
- 1Lie flat on your stomach with your legs extended and your arms by your sides.
- 2Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards.
- 3Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 4Repeat for the desired number of repetitions.
Lower Back Curl — questions
What muscles does the Lower Back Curl work?
The Lower Back Curl primarily targets the Spine. It also recruits the Glutes, Hamstrings as secondary movers.
What equipment do I need for the Lower Back Curl?
None — the Lower Back Curl uses your bodyweight only, so it works at home with nothing but floor space.
Is the Lower Back Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Lower Back Curl?
Band Straight Leg Deadlift, Biceps Leg Concentration Curl, Bodyweight Side Lying Biceps Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Lower Back Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.