Lower Back Curl

How to perform

1. 01Lie on your stomach with your arms out to your sides. This will be your starting position.
2. 02Using 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.

Form cues

• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.