Legs · Dumbbell
Dumbbell Jefferson Curl
How to do the dumbbell jefferson curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand on a bench or raised platform holding a dumbbell with both hands in front of you. Tuck your chin and slowly roll down one vertebra at a time, letting the dumbbell pull you into a deep forward bend with a rounded back and soft knees. Reverse the motion and stack your spine to return to standing.
- 1A gentle stretch through your hamstrings and spinal erectors as you roll
- 2down
- 3Each vertebra articulating segment by segment under the dumbbell's pull
- 4Your core bracing as you restack the spine on the way up
Common mistakes
- Rounding down suddenly instead of moving slowly and deliberately
- Loading too heavy; prioritize mobility over weight
- Bouncing at the bottom rather than holding briefly then rolling up
Muscles worked
The dumbbell jefferson curl mainly works the lower back and hamstrings, with the glutes assisting.
- Lower BackPrimary
- HamstringsPrimary
- GlutesSupport
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the dumbbell jefferson curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.