Strength · Hinge · Barbell
Jefferson Curl
Jefferson Curl is a strength exercise with a barbell that mainly works the lower back, with help from the hamstrings.
In Sets Ahead
Sets Ahead starts you on 3 sets of 8–12 reps with 2:00 rest. When every set reaches 12 reps, the weight goes up 2.5 kg, or 5 lb if you train in pounds.
Warm-up sets are planned from your first work set: the empty bar, then 40, 60 and 80 %.
Muscles worked
Mainly
- Lower back
Also
- Hamstrings
Joints it loads
- Lower back a lot
- Grip and forearms some
- Hip some
With an injury here, the app warns you before this exercise.
Log it in Sets Ahead
Sets Ahead works out your next set of jefferson curl, and every other lift, from your own numbers.
Test it before releaseSimilar exercises
The same movement, done another way: what the app suggests when you swap.