Jefferson curls

This is an instructional video to correctly demonstrate Jefferson curls

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your back
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Firstly you need to do a normal deadlift to get to the start position
  5. From a standing position, with your feet between hip and shoulder width apart.
  6. Have the bar over your mid-foot,
  7. Bend your hips and knees to reach and grab the barbell at shoulder width apart
  8. Your lower back should be straight and your heels should stay in contact with the floor
  9. Next lift the barbell up by straightening your hips and knees,
  10. Keep the bar pulled towards your shins, using your lats and squeeze your shoulder blades together through out
  11. At the top squeeze you buttocks to fully extend your hips but do not extend your lower back
  12. This is the start position of the exercise
  13. Next while keeping your knees straight slowly lower the weight down your legs to the floor by slowly rounding the back until you can’t go any lower
  14. Once you reach this position then reverse the process back to the top
  15. Once you have finished your reps the you need to deadlift the weight back to the floor as follows
  16. Lower the weight back the start position by bending your hips and knees and once again your lower back should be straight and your heels should stay in contact with the floor and the bar should run along your shins to the mid foot start position.
  17. For strengthening you should perform 6-10 reps to fatigue
  18. You should perform 3-5 sets with 3 minutes rests
  19. This session can be done 2-3 times per week
  20. For endurance you should perform 15-25 reps to fatigue
  21. You should perform 3-5 sets with no more than 30 second rests
  22. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).