Dumbbell Spinal Jefferson Curl
Core ·Dumbbell ·Intermediate
Muscles worked
Core
How to do Dumbbell Spinal Jefferson Curl
- Stand on a box or bench with feet hip-width apart and a light dumbbell held with both hands in front.
- Stand tall, brace lightly, and tuck your chin toward your chest before starting the curl.
- Begin rolling your spine down one segment at a time, starting from the top of the neck.
- Continue rolling down through the upper back, mid-back, and lower back until the dumbbell drops below the box.
- Hold briefly at the bottom with the legs straight and the dumbbell hanging freely below your feet.
- Roll back up the same way you came down, restacking the spine one segment at a time until standing tall.
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