The Jefferson curl is a move that builds back-muscle mobility, strength, and resilience. It’s a great entry point for exploring the advantages of training with a deliberately rounded back (for more on round-back training, see “The Case for Rounding Your Back While Lifting.”)
Anyone who’s picked up a weight has probably been warned to keep their back straight. It’s a long-standing rule for lifting and moving heavy objects in the gym and in daily life: Maintain a flat back with a neutral spine and braced core, and avoid the egregious error of rounding your back while you lift. The goal is to avoid back strain, pain, and injury.
But a growing number of fitness professionals and movement specialists are reconsidering this advice.
The Jefferson curl can aid spinal flexibility and resilience while strengthening the deep-core muscles and hamstrings. It can help improve posture and body mechanics while strengthening the back to withstand the effects of vulnerable positions.
By requiring the attention necessary to articulate through each vertebra of the spine, it can also boost body awareness and proprioception.
The key is to move slowly — both within each rep and over time. Avoid doing too much in each session and progress the movement gradually. Performed mindfully, the Jefferson curl is a great way to explore the unconventional exercise technique of round-back training.
Instructions
Perform one or two sets of five to 10 reps.
1.
Stand tall with your arms hanging at your sides. Initiate the move by first tucking your chin.
2.
Moving slowly and with control, round through your spine from the top down, one vertebra at a time, until you’re in a forward fold.
3.
Reverse the movement, again trying to articulate through each vertebra as you roll up to standing. Keep your legs straight and head heavy; your chin should be the last part to rise.
Loaded Jefferson Curl
Perform one to two sets of five to 10 reps.
- Begin by standing on a sturdy box or bench and grasping a pair of dumbbells, a kettlebell, or barbell. (Begin with a light weight — 5 to 10 pounds — and progress the load gradually over time.)
- Initiate the move by first tucking your chin and shifting your gaze toward your belly button.
- Then, moving slowly and with control, round through your spine from the top down. Move one vertebra at a time, lowering yourself as far as you can without bending your knees. Keep your arms straight and hanging straight down. Avoid reaching down; allow the weight to lower as a byproduct of rounding your spine.
- Reverse the movement with control, again trying to articulate through each vertebra of the spine as you roll up to standing. Keep your legs straight and head heavy; your chin should be the last part to rise.
- Keep your breath even and relaxed throughout the movement.
This article originally appeared as “The Jefferson Curl” in the July/August 2025 issue of Experience Life. Photographer: Kelly Loverud; Styling: Pam Brand; Model: Alec Blenis.
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