Barbell Jefferson Curl
The Barbell Jefferson Curl is a compound exercise that mainly works the lower back and hamstrings, with help from the glutes & hips and core. You'll need: barbell, box and weight plates.
Required Equipment
Barbell Jefferson Curl Muscles Worked
Primary
Spinal Erectors (erector spinae); Hamstrings
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
How to do the Barbell Jefferson Curl
Stand on an elevated platform or aerobic step holding a light barbell with an overhand grip.
Keep your legs straight and feet close together.
Tuck your chin toward your chest and slowly roll your spine down one vertebra at a time.
Lower the barbell as far as your hamstring and back flexibility comfortably allow.
Reverse the motion by stacking your spine back up to the starting standing position.
Barbell Jefferson Curl FAQs
What muscles does the Barbell Jefferson Curl work?
The Barbell Jefferson Curl mainly works the lower back and hamstrings, with help from the glutes & hips and core. The main muscles are the erector spinae and hamstrings.
What equipment do you need for the Barbell Jefferson Curl?
Barbell, box and weight plates.
Is the Barbell Jefferson Curl a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Jefferson Curl go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.
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- How does my strength compare?Check your estimated max and the strength level it puts you at.
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