Dumbbell Jefferson Curl

How to perform it

Step-by-step instructions

1. 01Stand on a low stable platform holding a very light dumbbell in front of your thighs with your knees softly bent.
2. 02Tuck your chin and slowly flex your spine one segment at a time, beginning through the neck and upper back.
3. 03Let the dumbbell descend below foot level while your hips stay over your feet and the movement remains pain-free.
4. 04Pause at your deepest controlled stretch without bouncing or forcing additional range.
5. 05Reverse slowly from the lower spine upward until you stand tall, keeping the load deliberately light.