Dumbbell Jefferson Curl
Add to my week
Build a free week around it — no account needed until you save.
Muscles worked
- High load
- Lower back
- Medium load
- Hamstrings · Hip extension and Upper back
Primary muscles
How to do it
Stand holding very light dumbbells in front of your thighs. Slowly curl your spine forward, beginning at the neck and continuing down the back, while letting the weights descend only as far as you can control. Reverse the motion gradually to stand.
Form cues
- Use a very light load.
- Move slowly through a controlled range.
Safety
Talk to a professional before this exercise if you have any of the following:
NeckShoulderElbowWristUpper backLower backHipKnee
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.