Dumbbell Jefferson Curl
The dumbbell Jefferson curl loads the glutes and posterior chain through a long stretch and requires precise control.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with your feet hip-width apart and hold a dumbbell with both hands in front of your thighs.
- 02
Brace your core and begin the movement by slowly rounding your upper back. Let your spine roll down one vertebra at a time and slide the dumbbell toward the floor.
- 03
Lower as far as your mobility allows without jerking. Keep a slight bend in your knees and the weight close to your body.
- 04
Return to the top by rolling your spine up one vertebra at a time, and squeeze your glutes at the end as you return to a fully upright position.
How to get started at the gym
§ 03 · SisuLiftDumbbell Jefferson Curl is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep the dumbbell close to your body throughout the movement and move slowly to keep the stretch controlled. Don't force the range of motion from your lower back; stop before you lose core tension.
The dumbbell Jefferson curl loads the glutes and posterior chain through a long stretch and requires precise control.
More exercises: Hamstrings
§ 05 · Same muscles
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