Jefferson Curls

Jefferson curls are an exercise that may look very scary, but they have great applications for any strength program and for gaining flexibility in the posterior chain.

Spinal flexion, or rounding of the back, has been demonized for years in the fitness industry, but not without reason. Spinal flexion in certain moves like the deadlift, RDL, or any bent-over move is important to control; however, no spinal flexion is almost impossible once the exercise has been progressed heavy enough. The degree of spinal flexion in these moves should be minimal at best, but telling someone to never round the back is not correct.

Being strong in every range of motion and having good flexibility is the key to being able to move and age effectively.

Will you see Jefferson curls in a bodybuilding program? Probably not. I myself do not do them often, as a 45-degree back extension or even heavy RDLs give similar results.

The muscles that are specifically worked are the Erector Spinae ( Spinal Erectors), Hamstrings, Glutes, Adductors, Rectus abdominis / obliques and the Calves (gastrocnemius)