Barbell Zercher Back Extension

The 45° back extension with a barbell held in the crooks of the elbows; the bar sits against the chest, so the arms stay out of it.

How to do it

Setup

On a 45° back extension bench, hips on the pad, ankles hooked, a barbell cradled in the elbows against the chest.

Steps

Lower the torso over the pad, back flat, bar held tight.
Raise the torso until it lines up with the legs.
Pause at the line, then lower under control.

Common mistakes

Arching past the line at the top: stop level with the legs; the bar makes overextension costly. Bar sliding down the forearms: lift the elbows and keep it against the chest. Rounding at the bottom under the load: go only as low as the back stays flat.

Breathing

Exhale lifting, inhale lowering.