NOW Fitness · Exercise library
Dumbbell Spinal Jefferson Curl
- Main muscle
- Lower Back
- Muscle group
- Back
- Equipment
- Dumbbells
How to do it
- 1Stand on a low platform holding a light dumbbell with both hands.
- 2Tuck your chin and start rounding forward from the neck down.
- 3Roll down one vertebra at a time, letting the dumbbell hang low.
- 4Go only as far as your flexibility allows without strain.
- 5Reverse the motion, stacking the spine back up from the bottom.
Coaching cues
- Roll down slowly
- One vertebra at a time
- Use light weight only
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