Erector Spinae Workout Exercises Anatomy

This is a complete list/menu of Erector Spinae exercises for men or women. If you need to discuss how to perform these Erector Spinae exercises please post them in our Exercise Forum under the heading of the exercise.

Erector Spinae Workout Exercise Links Muscle Menu

Erector Spinae Isolation Exercises
Erector Spinae Compound Exercises
Dumbbell Erector Spinae Exercises
Barbell Erector Spinae Exercises
Cable Erector Spinae Exercises
Ball Erector Spinae Exercises
Calisthenics Erector Spinae Exercises
Machine Erector Spinae Exercises
Erector Spinae Exercises / Muscle Forum Discussions
Erector Spinae Workout and Exercise Programs

Picture

Name of Exercise

Muscle Groups

Bent-over Barbell Rows- Erector Spinae Exercise: To begin the Bent-over barbell row stand with feet shoulder width apart and a bend in the knees. Bend at the waist with your head up and grasp a bar with an wide overhand grip. B...

Back, Latissimus Dorsi, Biceps Brachii, Erector Spinae, Arms, Lower Back, Compound, Barbell, Upper Body,

Lat Pulldown- Erector Spinae Exercise: Using a wide bar, hold it with a wide comfortable grip, while putting your knees underneath the pad. Pull the bar down smoothly until it touches the top of your chest. Now extend...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Erector Spinae, Arms, Lower Back, Cable, Compound, Wide Grip, Upper Body,

Seated Row- Erector Spinae Exercise: To begin the seated row take hold of the handles of your favourite bar (Could be like the one shown). Sit with your back straight while keeping your legs bent and feet against the...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Erector Spinae, Arms, Lower Back, V-Grip, Cable, Compound, Upper Body,

Good Mornings- Erector Spinae Exercise:
While standing, place a barbell across the back of your shoulders as you would for squats. Keeping your legs rigid, bend forward at the waist, with head up, until your upper b...

Erector Spinae, Biceps Femoris ,Lower Back Hamstrings,, Barbell, Isolation, Upper Body,

Back Hyperextentions- Erector Spinae Exercise: Start by lying face down, then raise your arm and head with the oppostie leg. If done properly you should feel a stretch in your lower back. Finally, lower your leg, arm, and hea...

Erector Spinae, Lower Back, Isolation, Bodyweight, Home, Calisthenics, Upper Body, Back,

Back Extensions- Erector Spinae Exercise:
Place yourself face down on a hyperextension bench with your feet hooked under the rear pads. Place your hand across your chest and bend at the waist until your upper body is ...

Erector Spinae, Lower Back, Isolation, Calisthenics, Bodyweight, Upper Body,

Machine Back Extensions- Erector Spinae Exercise: Start with the pad against the middle of your shoulder blades. Some machines have a seat belt that you can use to strap yourself in. Lean back with your lower back and then relax...

Erector Spinae, Lower Back, Isolation, Machine, Upper Body,

Ball Back Hyperextensions (Lower Back)- Erector Spinae Exercise: Start by lying face first over the ball and having the ball in the middle of your abdominals. Now with the opposite arm/leg touching the ground raise the opposite arm and leg (see...

Erector Spinae, Lower Back, Isolation, Upper Body,

Clean and Jerk- Erector Spinae Exercise: Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping...

Gluteus Maximus, Calf, Hamstring, Butt, Booty, Quadricep, Shoulder, Shoulders, Rectus Femoris, Thigh, Erector Spinae, Deltoids, Trapezius, Triceps, Gastrocnemius, Biceps Brachii, Barbell, Lower Body, Upper Body,

Deadlift (Bent Leg)- Erector Spinae Exercise: Bend over with your hands as an alternate grip. With your knees slightly bent and your arms locked out lift with your lower back, hamstrings and quads. Raise in a powerful quick ...

Hamstrings, Thigh,Thigh, Quadricep, Gluteus Maximus, Lower Back, Erector Spinae, Compound, Lower Body,

Exercise Ball Lower Back Extensions- Erector Spinae Exercise: To perform the calisthenics exercise: exercise ball lower back extensions begin lying on an exercise ball with your arms out in front of you and your feet stable on the floor behin...

Lower Back, Erector Spinae, Isolation, Exercise Ball, Stability Ball, Swiss Ball, Calisthenics, Bodyweight, Home,

Cable Bent-Leg Deadlift- Erector Spinae Exercise: To begin the Cable Bent-Leg Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the cable (with an alternate hand ...

Lower Body, Rectus Femoris, Thigh, Gluteus Maximus, Erector Spinae, Lower Back, Quadricep, Butt, Legs, Compound, Upper Body, Cable,

DeadLift- Erector Spinae Exercise: To begin the Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip).

Thigh, Gluteus Maximus, Erector Spinae/ Lower Back Quadricep, Butt, Legs, Compound, Upper Body, Lower Body, Hamstrings,

Back or Erector Spinae Muscle Anatomy and Overview

Latissimus Dorsi, Lats, Back, Rhomboids, Teres Major, Teres Minor, Upper Body, Lower Back, Erector Spinae anatomy picture

The back is a very large muscle group which should be trained. If the back is not trained with the same intensity and frequency as the chest muscles, muscular imbalances will occur and injury is much more prevelant.

Erector Spinae Function

The function of the back muscles are to 'pull' towards the body. There are many muscles that make up the 'back'.

Erector Spinae Training

Hypertrophy back training should always be started with a major compound exercise such as deadlifts or barbell bent over rows.

Erector Spinae Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Erector Spinae' are: Latissimus Dorsi, Lats, Back, Rhomboids, Teres Major, Teres Minor, Upper Body, Lower Back, Erector Spinae

What if I have fatty Erector Spinae? What exercises can I do to reduce fat on my Erector Spinae muscle?
Spot reducing is the idea that you can lose fat from a specific area of your body by performing exercises targetting that area. You cannot spot reduce (with the exception of liposuction), but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Erector Spinae. In other words, specifically exercising yourErector Spinae will not directly decrease the overall fat around the muscle. Also if you are suffering from muscle cramps, please read about what causes muscle cramps.

What can I do for Erector Spinae Pain?

Erector Spinae pain can be caused by many things:

1. A strained/pulled muscle, tendon or ligament from too much exercise or improper lifting.
2. A torn muscle, ligament or tendon from improper lifting, exercising or stretching.
3. Overuse of the Erector Spinae muscle.
4. There may also be an underlying cause which you should seek medical advice.

Note: If pain in your Erector Spinae muscle persists please consult a doctor immediately.

Erector Spinae Pilate Exercises

Image	Name of Pilate	Muscle Group
	Leg Curl and Back Hyperextension: Start by lying face down with your hands behind your back (as shown). Now with curl your legs behind you and complete 2 fast repetitions then lower your legs. Now lift your torso...	Lower back, Erector Spinae, Hamstrings, Biceps Femoris, Lower Body
	Lower Back and Neck Stretch: Start by lying face down, and slide your hands up at shoulder level. Now press up as if you were doing a pushup except rest your weight on your hips instead of your feet. Extend ...	Lower back, Erector Spinae, Neck, Upper Body

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