Own Every Range
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VIDEO DEMO

Jefferson Curl

YouTube · Mitchel MayJefferson CurlWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Jefferson Curl

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Stand on a low step with feet together and hold a very light weight close to the body.

  2. 02
    Move

    Tuck the chin and slowly round down one spinal segment at a time, letting the weight move toward the feet.

  3. 03
    Finish

    Stop at a comfortable controlled depth, then reverse the sequence smoothly from the low back to the head.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

TRUNK & SPINE / 25

Long rangeLong range

Jefferson Curl

Sets: 2–3 · Reps: 5–8 slow

Build controlled spinal flexion segment by segment with conservative loading.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The spine and posterior chain move gradually into flexion under intentionally light load, making control—not weight—the progression target.