Core / AbsAdvanced
Zercher Carry
A strongman-style walk with a barbell held in the crooks of the elbows against the torso. It heavily challenges the upper back, trunk and arms.
Primary muscles
- Abs (Rectus Abdominis)
- Lower Back (Erector Spinae)
- Biceps
- Traps (Trapezius)
Secondary muscles
- Transverse Abdominis
- Rhomboids
- Brachialis
- Quadriceps
- Obliques
- Sets
- 3–4
- Duration
- 15–30 m
- Rest
- 90–120s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.