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How to Do Jefferson Curl — Form, Muscles & Tips

Learn how to do the Jefferson Curl: step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Stand on a box or elevated surface holding a light dumbbell or plate in both hands.
  2. Begin with a neutral spine then slowly roll your chin to your chest, then round your upper back, then mid-back, then lower back.
  3. Allow the weight to hang and pull you into a deep forward bend, rounding the entire spine sequentially.
  4. Pause at the bottom, feeling a full spinal stretch.
  5. Slowly reverse the movement, stacking each vertebra back up from the bottom to the top.
  6. Use very light weight — this is a mobility and strength exercise.