Barbell Jefferson Curl

How to perform it

Step-by-step instructions

1. 01Stand tall on a stable low platform with your feet about hip-width apart and hold a very light barbell at arm's length against your thighs.
2. 02Keep the knees straight but not forced backward, tuck your chin, and slowly curl the neck and upper back forward one segment at a time.
3. 03Continue rounding through the middle and lower back, allowing the hips to hinge near the bottom as the bar descends only through a comfortable range.
4. 04Pause without bouncing or forcing depth, and stop immediately for sharp pain; do not perform this drill with a back condition that is sensitive to flexion.
5. 05Reverse the sequence slowly from the lower spine upward until the hips, torso, neck, and head return to a fully upright position.