VIDEO DEMO
Standing Jefferson curl—unloaded
Regression of Jefferson Curl
REGRESSION · HOW TO DO IT
Standing Jefferson curl—unloaded
These steps are written specifically for the Standing Jefferson curl—unloaded. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Standing Jefferson curl—unloaded. Begin tall with the feet planted and the ribs stacked over the pelvis. Keep resistance intentionally low so position—not load—is the challenge.
- 02Move the pattern
Tuck the chin and slowly round down one spinal segment at a time, letting the weight move toward the feet.
- 03Match the demand
Use this version to make the position repeatable before adding range, load, or speed.
- 04Finish 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
EARN THE NEXT STEP
Progress the ownership
More about this movement
TRUNK & SPINE / 25
Standing Jefferson curl—unloaded
Sets: 2–3 · Reps: 5–8 slow
Standing Jefferson curl—unloaded is a regression 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.