Dumbbell Jefferson Curl
The Jefferson curl with a light dumbbell in each hand; the bells hang free and sink past the step's front edge.
How to do it
Setup
On a low step, feet together, knees straight, a light dumbbell hanging in each hand.
Steps
- Curl the head and upper back down first, then the lower back.
- Let the bells hang toward the floor past the step's front edge.
- Stack the spine back up, lower back first, head last.
Common mistakes
Bells swinging at the bottom: let them hang still. Bending the knees to go deeper: legs stay straight; depth comes slowly. Chasing a heavier dumbbell: this is mobility work under a small load.
Breathing
Slow exhale rolling down, inhale rolling up.
