Jefferson curl

Sets, reps and RIR

A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Lower back.

Secondary: Hamstrings.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norsk Jefferson curl
• Svenska Jefferson curl
• Dansk Jefferson curl
• Deutsch Jefferson Curl
• Español Jefferson curl
• Italiano Jefferson curl
• Português Jefferson curl
• Русский Скручивание Джефферсона
• Français Jefferson curl

Related legs exercises

• Squat (barbell)
• Front squat
• Box squat
• Lunges (barbell)
• Hip thrust (barbell)
• Good morning

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.