This bodybuilding exercise workes the lower back, the glutes and the leg muscles. The only equipment you will need is the Olympic bar, so it can be done at home or at the gym. By strengthening your lower back, your spine will be better protected. This is an exercise that requires a sound technique, and so it is not recommended for a beginner.

Body Parts

  • Legs
  • Abdominals
  • Hamstrings
  • Erector Spinae
  • Gluteus maximus


  • Sit on a bench.
  • Place the feet at shoulder width.
  • Place a weight on the trapezius behind the head.
  • Hold the weight with both hands.
  • Keep the elbows aligned near the head.
  • Keep the back straight.
  • Suck in the stomach and contract the abdominals.
  • Keep the head aligned with the torso.


  • Bend the pelvis forward and lower to the thighs.
  • Keep the weight on the trapezius to avoid contact with the spine.
  • Keep the back straight.


Always look forward. Never curve the back. Keep the abdominals contracted. Keep the shoulders tightened. Never rest the weight on the neck.