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Jefferson Curl

IntermediateDumbbell

Stand holding a dumbbell and hinge forward at the hips, lowering your torso in a controlled manner to load the hips and legs. Reverse the movement to return to standing.

How to do the Jefferson Curl#

  1. Stand with your feet about hip-width apart and hold a dumbbell securely with both hands in front of your body.
  2. Initiate a hip hinge and begin lowering your torso, allowing the weight to move downward in a slow, controlled motion.
  3. Continue lowering until you reach a comfortable end range for your hips and legs while keeping control of the dumbbell.
  4. Drive the hips forward and return to an upright standing position while maintaining control of the descent throughout the movement.

Muscles worked#

  • Primary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Lower back (Erector Spinae), Glutes (Gluteus Maximus)
  • Secondary: Abs (Rectus Abdominis)

Track the Jefferson Curl in Gript: your previous sets in view while you train, records detected automatically, and an estimated 1RM chart from every hard set.

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Frequently asked questions#

What muscles does the Jefferson Curl work?

The Jefferson Curl primarily works the hamstrings, lower back, glutes. The abs assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the abs, lighten the load and slow the lowering phase.

What equipment do I need for the Jefferson Curl?

The Jefferson Curl needs the following: Dumbbell. Nothing beyond that is required to run the movement as described above.

Is the Jefferson Curl suitable for beginners?

Not as one of your first exercises. The Jefferson Curl is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Jefferson Curl?

Dumbbell Deadlift, Dumbbell Good Morning, Dumbbell Romanian Deadlift all train the same primary muscles as the Jefferson Curl. Pick whichever one matches the equipment in front of you.

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