Jefferson curl
- Stand on a stable elevated surface holding a light barbell in front of your thighs, with your legs straight but not locked.
- Tuck your chin and slowly round your spine from the top down, allowing the barbell to descend toward the floor.
- Lower as far as you can comfortably control, then slowly reverse the movement to return to standing.
Tips
- Initiate the movement by tucking your chin and rounding the upper spine first, then continue sequentially down through the mid and lower back so each vertebra moves one at a time.
- On the way back up, reverse the sequence by extending the lower spine first and finishing with the head, so the return mirrors the descent.
- Start with a light barbell and only lower as far as you can maintain smooth, controlled movement through the spine, stopping before the movement becomes jerky or uncontrolled.
Common mistakes
- Hinging at the hips and keeping the spine relatively flat rather than deliberately rounding through each segment of the back.
- Rushing the descent so the barbell drops quickly rather than being lowered under continuous control.
Make Every Set Count.
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