Erector Spinae Workout Exercises

All Exercises -> Erector Spinae

(6) - Isolation (6) - Compound (3) - Barbell (3) - Cable (1) - Ball (3) - Calisthenics (1) - Machine


Erector Spinae Muscle

lower back, erector spinae Muscle AnatomyThe lower back is made up of a group of muscles that connect to many parts of the ribs. Everyone should be strengthening the lower back as even desk jockeys need to keep it strong to prevent pain.
Training
Training your lower back and abdominals should have equal importance. Weak abdominals WILL effect your lower back and you may have problems. There are many exercises you can perform without weights such as ball back hyperextensions and just back hyperextensions on a mat.

Exercises

PictureName of Exercise
Bent-over Barbell RowsBent-over Barbell Rows 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...
Lat PulldownLat Pulldown 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...
Seated RowSeated Row To begin the seated row take hold of the handles of your favorite bar (it could be like the one shown). Sit with your back straight while keeping your legs bent and feet against t...
Good MorningsGood Mornings
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...
Back Hyper-ExtensionsBack Hyper-Extensions Start by lying face down, then raise your arm and head with the opposite leg. If done properly you should feel a stretch in your lower back. Finally, lower your leg, arm, and hea...

Back ExtensionsBack Extensions
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 ...
Machine Back ExtensionsMachine Back Extensions 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...
Ball Back Hyperextensions (Lower Back)Ball Back Hyperextensions (Lower Back) 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...
Clean and JerkClean and Jerk 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...
Deadlift (Bent Leg)Deadlift (Bent Leg) 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 ...
Exercise Ball Lower Back ExtensionsExercise Ball Lower Back Extensions 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...
Cable Bent-Leg DeadliftCable Bent-Leg Deadlift 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 ...
DeadLiftDeadLift 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).



Pilate

ImageName of Pilate
Leg Curl and Back Hyperextension - Pilates ExerciseLeg Curl and Back Hyperextension: Start by lying face down with your hands behind your back (as shown). Now with curl your legs behin...
Lower Back and Neck Stretch - Pilates ExerciseLower Back and Neck Stretch: Start by lying face down, and slide your hands up at shoulder level. Now press up as if you were do...
 
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