Dumbbell Jefferson Curl Exercise Guide
Exercise Profile
- Target
- Hips
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Hips
- Secondary Muscles
- Hamstrings, Lower Back
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Dumbbell Curl
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Jefferson Curl
- Stand with your feet shoulder-width apart and hold a dumbbell in front of you.
- Bend your knees slightly and hinge at the hips, lowering the dumbbell towards your feet.
- Round your back slightly as you lower the dumbbell while keeping your core engaged.
- Return to the starting position by standing upright and squeezing your glutes.
Common Mistakes
- Not keeping the back straight, leading to possible injury.
- Using momentum instead of controlled movement.
- Overextending during the curl, which can strain the lower back.
Modifications
- Use a lighter weight to start and increase as you gain strength.
- Perform the movement with a reduced range of motion to avoid discomfort.
Tips
- Keep your back straight throughout the movement to avoid injury.
- Engage your core to maintain stability.
- Use a manageable weight to focus on form rather than lifting heavy.
Dumbbell Jefferson Curl Alternatives
Tags
strength
hips
dumbbell
workout
back
core
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