Zercher Carry
The Zercher Carry primarily works the Biceps Brachii (Long Head), Pectoralis Major (Sternal), Rectus Femoris, with secondary activation of the Anterior Deltoid, Brachialis and stabilizer support from the Erector Spinae, Rectus Abdominis, Transverse Abdominis. It is a barbell compound exercise at intermediate difficulty.
Walk while holding a bar in the crook of your elbows at chest height.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Carry |
| Force | Static |
| Laterality | Bilateral |
| Primary | Biceps Brachii (Long Head), Pectoralis Major (Sternal), Rectus Femoris |
| Secondary | Anterior Deltoid, Brachialis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Biceps Brachii (Long Head) (biceps)
- Primary Muscle Pectoralis Major (Sternal) (chest)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Grasp barbell with overhand grip, hands shoulder-width apart. Execution: Walk forward with controlled steps while maintaining upright posture. Keep shoulders level and core braced throughout movement. Comments: Maintain tension throughout the hold.
Alternative Exercises
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