Barbell Jefferson Curl
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
- Dumbbell
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Stand on a box, load hanging, knees mostly straight.
- Roll down one vertebra at a time, reaching toward the floor.
- Reverse slowly to stack the spine back up; start very light.
TARGET MUSCLES
Primary
- Lower Back
- Hamstrings
Secondary
- Glutes
In the app
This guide covers these exercises in the Ægir Iron library:
- Barbell Jefferson Curl
- Dumbbell Jefferson Curl
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.