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Last updated February 2, 2026
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Zercher Back Extension (Barbell)
Hold a barbell in the crooks of your elbows (Zercher hold). Perform a back extension on the Roman chair. The front-loaded weight forces your upper back to work harder.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lower back
Secondary
glutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbellbench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with your feet shoulder-width apart and place a barbell in the crooks of your elbows.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
- Step 2Position the Barbell
- Ensure the barbell is resting comfortably in the crooks of your elbows, with your arms crossed over the bar.
- Keep your elbows close to your body and your hands gripping the bar for stability.
- Step 3Engage Your Core
- Tighten your core muscles to stabilize your body.
- Maintain a neutral spine position, avoiding any rounding of the back.
- Step 4Perform the Extension
- Slowly extend your back by lifting your torso upwards, using your glutes and lower back muscles.
- Keep your head in a neutral position, looking forward as you lift.
- Step 5Lower Your Body
- Control the movement as you lower your torso back down towards the starting position.
- Maintain a straight back and engaged core throughout the descent.
- Step 6Repeat
- Continue to perform the extension and lowering for the desired number of repetitions.
- Focus on maintaining proper form with each rep to avoid injury.
- Step 7Finish the Exercise
- After completing your reps, carefully stand upright, keeping your back straight.
- Once standing, safely remove the barbell from your elbows.