Barbell Jefferson Curl
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Muscles worked
- High load
- Lower back
- Medium load
- Hamstrings · Hip extension
- Low load
- Forearms · Flexors and Glutes · Maximus
Primary muscles
How to do it
Stand holding a very light barbell in front of your thighs. Slowly lower the head and curl through the spine as the bar descends close to the legs; stop at the lowest range you can control without forcing the stretch. Reverse the motion gradually to stand tall. Do not use momentum or heavy loading.
Form cues
- Use only a very light load.
- Roll down slowly.
- Stay within a controlled range.
Safety
Talk to a professional before this exercise if you have any of the following:
NeckUpper backLower backHipKneeShoulderElbowWrist
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.