How to Do Jefferson Curl: Muscles Worked & Proper Form

Muscles Worked in Jefferson Curl

Primary muscles worked:

• Lower Back

Secondary muscles worked:

• Adductors
• Glutes
• Hamstrings
• Trapezius

How to Do Jefferson Curl

1. Stand tall with a light barbell or other weight in your hands. For extra range of motion, you might want to stand on a small block.
2. Bend forward by tucking your chin into your chest and then slowly and deliberately start to round your spine, vertebrae by vertebrae, starting from the neck and moving down towards the lower back.
3. As you round your spine, allow the barbell to lower towards the ground, keeping it close to your body. Go as low as your flexibility allows, but don’t force it. You should feel a stretch but not pain.
4. Once you’ve reached the lowest point that you can comfortably go, pause for a moment.
5. Start uncurling your spine, beginning from the lower back and working your way up to your neck until you have returned to the starting position.

Commentary

The Jefferson curl is more of a mobility exercise than a strength training exercise, although it will strengthen your spinal erectors.

Start with very light weights, or even no weights at all in the beginning.

Use this exercise to increase mobility and control in your back.