Barbell Zercher Back Extension Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Zercher Back Extension
How to: Barbell Zercher Back Extension
- Stand with your feet shoulder-width apart and the barbell placed in the crook of your elbows.
- Hinge at the hips, keeping your back flat, and lower your torso down toward the ground.
- Pause at the bottom, then drive through your heels to return to standing, extending your back.
Common Mistakes
- Bending at the hips instead of hinging at the waist.
- Allowing the back to round during the motion.
- Using too much weight before mastering the form.
Modifications
- Use a lighter barbell or bodyweight for beginners.
- Perform the exercise on a stability ball for added support.
Tips
- Keep your core tight and back straight throughout the movement.
- Start with lighter weights to master the form before progressing.
- Ensure the bar is positioned safely in the crook of your elbows.
Tags
back
hips
strength
core
barbell
extension