Back
Dumbbell Jefferson Curl
Hold a dumbbell in front of thighs. Stand on a small platform with feet hip-width.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Erector Spinae
- Hamstrings
Secondary muscles
- Gluteus Maximus
- Core Stabilizers
Target muscles
- back
How to perform
- 1
Hold a dumbbell in front of thighs.
- 2
Stand on a small platform with feet hip-width.
- 3
Hinge slowly at the spine, rolling down vertebra by vertebra.
- 4
Lower dumbbell toward feet while keeping hamstrings engaged.
- 5
Slowly reverse to standing position.
Safety & form
Train smart. Read these notes before adding heavy load.
