Jefferson curl

Light barbell, dumbbell or kettlebell

Also called jefferson deadlift

Stand on a raised surface and roll the spine down one vertebra at a time with a light weight, then roll back up. A loaded spinal flexion drill for flexibility; the position is demanding on the back and needs very light loads.

Light weight only
Roll down from the head, one segment at a time
Stop where the hamstrings and back run out of range

Movement

Pattern: Hinge
Type: Isolation, one joint moves
Sides: Both sides together
Equipment: Barbell

Muscles worked

Main movers get full credit for a set, helpers half.

Core

Lower backMain

Lower body

HamstringsHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Injury risk lower is better4.0
Elevated; common source of irritation or strain. 1 source.
- 4/5 Moving the spine under load softens disc collagen and raises injury risk, so it is a poor pick for back pain. Squat University, The WORST Exercises For Back Pain (Do THESE Instead!) @ 0:00videoExpert opinion2023checked by AI