Legs · Barbell
Jefferson Curl
How to do the jefferson curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Perform a slow, controlled forward bend with a rounded back, holding weight, to stretch the posterior chain.
- 1Feel a gentle stretch through your hamstrings and spinal erectors as you articulate your spine segment by segment
- 2Keep a soft bend in your knees and let the weight pull you into the stretch
- 3Engage your core as you return to standing, stacking each vertebra
Common mistakes
- Avoid rounding your back too suddenly; move slowly and deliberately
- Don't use heavy weight; prioritize mobility over load
- Avoid bouncing at the bottom; hold briefly then roll up
Muscles worked
The jefferson curl mainly works the lower back and hamstrings, with the glutes assisting.
- Lower BackPrimary
- HamstringsPrimary
- GlutesSupport
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Jefferson Curl strength standards
See how your jefferson curl ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM15 lb
Silvere1RM27.5 lb
Golde1RM37.5 lb
Platinume1RM55 lb
Diamonde1RM77.5 lb
Champione1RM95 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the 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 leg swings
- How to do the lying leg curl
Last reviewed April 2026.