Own Every Range
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VIDEO DEMO

Full-range light Jefferson curl

Progression of Jefferson Curl

YouTube · Mitchel MayJefferson CurlWatch the demonstration

PROGRESSION · HOW TO DO IT

Full-range light Jefferson curl

These steps are written specifically for the Full-range light Jefferson curl. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Full-range light Jefferson curl. Keep resistance intentionally low so position—not load—is the challenge.

  2. 02
    Move the pattern

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

  3. 03
    Match the demand

    Move through the full range only while every part of the rep stays controlled.

  4. 04
    Finish with control

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

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

TRUNK & SPINE / 25

Long rangeLong range

Full-range light Jefferson curl

Sets: 2–3 · Reps: 5–8 slow

Full-range light Jefferson curl is a progression of Jefferson Curl. Use the written card above for its exact setup and execution.

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.