Eccentryx / Exercise Atlas / pull
Jefferson curl row (split stance)
Split stance, chest near front thigh, row dumbbell to hip — not to chest.
Muscles
- Primary
- lats
- Supporting
- mid back, biceps
Mechanics
- Pattern
- horizontal pull
- Equipment
- dumbbell
- Geometry
- 150° Pull Pivot
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Lat drives the elbow back past the hip; keep chest quiet.
- Progression
- Add load after the lat clearly initiates every rep.
- Regression
- Use a lighter dumbbell and focus on the mind-muscle connection to the lat.
Watch for
- Pulling to the chest like a standard row
- Rotating torso to assist
Substitutions
- One-arm DB row
- Chest-supported DB row
- Cable row