Lower Back Curl

Also called prone back extension, floor back extension and cobra lift.

Works

Abs

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Lie on your stomach with your arms out to your sides. This will be your starting position.

1. 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.

Cues

• Lie face down, arms out.
• Lift the chest with the back.
• No pushing with the arms.
• Lower slowly.

Common mistakes

• Cranking the neck up.
• Jerking up fast.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Harder

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