straddlyJefferson Curl
Muscles worked
Main muscles
- Biceps Femoris (Long Head)
- Erector Spinae
- Semitendinosus
Also working
- Multifidus
- Rectus Abdominis
What it is
Standing on a box with a light weight, you slowly roll down one vertebra at a time, then roll back up. It trains spinal flexion under control and stretches the hamstrings. Use a very light load.
Technique tips
- Start with a very light weight
- Tuck the chin and roll down slowly
- Keep the legs straight
- Roll back up one vertebra at a time
How to track your progress
Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.
