Jefferson Curl
Stand on a sturdy box or platform with a light barbell in front of you. Grip the bar at shoulder width and stand tall. Slowly tuck your chin and roll down vertebra by vertebra, keeping your knees almost straight, letting the bar hang and slowly lowering it past your toes. Stop when you feel a strong but controlled hamstring/lower-back stretch, then reverse the motion segment by segment back to standing. Always start light.
How it is executed
- Stand on a sturdy box or platform with a light barbell in front of you.
- Grip the bar at shoulder width and stand tall.
- Slowly tuck your chin and roll down vertebra by vertebra, keeping your knees almost straight, letting the bar hang and slowly lowering it past your toes.
- Stop when you feel a strong but controlled hamstring/lower-back stretch, then reverse the motion segment by segment back to standing.
- Always start light.
- Muscles worked
- Back
- Primary muscle
- Lower back
- Equipment
- Barbell · Box
- Movement pattern
- Full body
- Difficulty
- Advanced
- What it is for
- Strength · Hypertrophy
