Barbell Jefferson Curl

Muscles worked

Setup

1. Stand on a sturdy box, bench, or elevated platform to allow the barbell to travel below the level of your feet.
2. Hold a barbell with a shoulder-width overhand grip, arms fully extended in front of your thighs.
3. Position your feet hip-width apart with your weight evenly distributed and knees locked or slightly soft but fixed.

How to do it

1. Begin the movement by tucking your chin to your chest and slowly rounding your shoulders forward.
2. Exhale and continue rolling your spine downward one vertebra at a time, keeping the barbell as close to your legs as possible.
3. Lower the weight as far as your flexibility allows, aiming for a deep stretch in the hamstrings and lower back.
4. Inhale and reverse the movement by 'unrolling' the spine from the bottom up, finishing with the neck and head in a tall standing position.

Form checklist

• Move slowly and segmentally; avoid dropping straight into a hinge.
• Keep your legs straight throughout the entire range of motion to maximize the hamstring stretch.
• Maintain a light grip on the bar to ensure the tension remains on the posterior chain and spine.
• Stop immediately if you feel any sharp pain or excessive pressure in the lower back.

Pro tips

• Visualize peeling your spine off an imaginary wall behind you during the descent and pressing it back against the wall during the ascent.
• Focus on the 'bottom' of the movement by taking a full breath at the point of maximum stretch to further relax the nervous system.

Make it harder

• Increase the height of the platform to allow the barbell to descend further past the feet.
• Slow the tempo to a 10-second descent and 10-second ascent to increase time under tension and control.

Frequently asked

What muscles does the barbell jefferson curl work?

The barbell jefferson curl primarily targets the erector spinae, glutes, and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell jefferson curl?

The barbell jefferson curl uses barbell.

Is the barbell jefferson curl good for beginners?

The barbell jefferson curl is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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