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Dumbbell Jefferson Curl

Lower back HamstringsGlutes Isolation Dumbbell
Demo (loops)

How to do it

Starting position

  1. Hold a light dumbbell with both hands and stand shoulder-width apart.
  2. Tuck your chin toward your chest and get ready to start.

Movement

  1. Starting from your neck, roll down your spine one vertebra at a time from the top.
  2. Let the dumbbell travel down along the front of your shins.
  3. Pause at the point where the back of your body feels tight.
  4. Roll back up one vertebra at a time, from your lower back to your neck.

Breathing

Exhale as you roll down, and breathe comfortably as you come up.

Cautions

  • Start with a very light weight. This exercise is all about control, not weight.
  • If you have lower back pain or a history of disc issues, skip this exercise.
  • Keep your knees soft, but do not lock them out.

Exercise info

Primary musclesLower back
Secondary musclesHamstrings · Glutes
EquipmentDumbbell
Movement patternHinge
Rep range8–12 reps
3 similar exercises

Representative exercise: Dumbbell Jefferson Curl

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 21.7 kg.

With the dumbbell, it moves up to the next weight you have. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.