Back
Lower Back Curl
Lower Back Curl is a bodyweight exercise that mainly works the lower Back, with the glutes and hamstrings helping. Kynetix starts it at 3 sets of 10 to 15 reps.
At a glance
| Main muscle | Lower Back |
|---|---|
| Also works | Glutes, Hamstrings |
| Body part | Back |
| Equipment | Body Weight |
| Kynetix default | 3 sets of 10 to 15 reps |
The one cue
Elbows pinned to your sides. If you have to swing it, it's too heavy.
The same cue Kynetix shows on this lift during a workout.
How to progress
Add reps first: when you can do 15 clean reps on every set, make it harder. Slow the lowering to three seconds, pause at the hardest point, or add load with a backpack, dip belt or vest. Kynetix logs bodyweight sets with any extra load, so the progress still shows.
How Kynetix tracks it
- Log each set in a tap with weight and rep steppers. Your last set sits right there.
- The rest timer starts on its own after every set.
- Personal records are spotted as you lift, using an estimated one-rep max (weight x (1 + reps / 30)).
- Kyno suggests the next weight from your own history.
Questions
What muscles does lower Back Curl work?
Mainly the lower Back, with the glutes and hamstrings helping.
How many sets and reps of lower Back Curl should I do?
Kynetix starts it at 3 sets of 10 to 15 reps. Stay in that range and add weight once every set reaches 15 reps with good form.
Similar exercises
General training information, not medical advice. Stop if something hurts and get it checked.