Lower BackAdvanced
Jefferson Curl
A slow, controlled spinal flexion exercise standing on a box and rolling down vertebra by vertebra with a light weight. It trains loaded spinal flexion and posterior-chain flexibility for experienced lifters.
Primary muscles
- Lower Back (Erector Spinae)
- Hamstrings
Secondary muscles
- Glutes (Gluteus Maximus)
- Traps (Trapezius)
- Sets
- 2–3
- Reps
- 5–8
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.