Eccentryx / Exercise Atlas / recovery
Jefferson curl (light, slow tempo)
On a step, light weight, curl spine vertebra by vertebra head-down, reverse up.
Muscles
- Primary
- posterior chain
- Supporting
- hamstrings, spinal erectors
Mechanics
- Pattern
- hinge
- Equipment
- dumbbell, barbell, kettlebell
- Geometry
- 120° Hinge Angle
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Progressive decompression down the spine — no sharp nerve symptoms.
- Progression
- Increase range of motion before adding weight.
- Regression
- Do it on flat ground with bodyweight only.
Watch for
- Using too much weight
- Forcing past comfortable range
- Rushing the tempo
Substitutions
- Romanian deadlift
- Cat-cow
- Couch stretch