Dumbbell Spinal Jefferson Curl

A standing rolldown holding a dumbbell — a slow, segmental spinal flexion drill used to build hamstring and lower-back mobility.

Core Dumbbell Stretching

Step by step

1. Stand on a box or bench with feet hip-width apart and a light dumbbell held with both hands in front.
2. Stand tall, brace lightly, and tuck your chin toward your chest before starting the curl.
3. Begin rolling your spine down one segment at a time, starting from the top of the neck.
4. Continue rolling down through the upper back, mid-back, and lower back until the dumbbell drops below the box.
5. Hold briefly at the bottom with the legs straight and the dumbbell hanging freely below your feet.
6. Roll back up the same way you came down, restacking the spine one segment at a time until standing tall.

Muscles and equipment

Target muscle

Abs

Secondary muscles

none

Equipment

Dumbbell

Type

Stretching

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