Jefferson curl
Skill Tree
Technique
- Stand on an elevated surface, like a box or step, and ensure stability.
- Keep feet close together or shoulder-width apart and the legs straight.
- Start by rounding your neck, then your shoulders, upper back, mid back, lower back, tilt your pelvis, then go all the way down.
- Let your arms hang freely towards the floor.
- Straighten your back in the bottom portion until you reach your maximum stretch.
- Reverse the movement by slowly rolling back up to the starting position.
- Gradually increase the range of motion as strength and flexibility improve.
Form tips
- Concentrate on feeling the stretch along your back and legs.
Risks
- Rounding the back under load could be dangerous if you go too heavy, so start small and progress slowly and carefully.