What exercises target the Erector Spinae?

The best exercises that primarily target the Erector Spinae include Back Extension, Band Deadlift, Band Good Morning, Barbell 45° Hyperextension, Barbell Bent Knee Good-morning. In total, 337 exercises involve the Erector Spinae.

What muscle group does the Erector Spinae belong to?

The Erector Spinae is part of the Back muscle group, which is involved in pulling movements, rows, and vertical pulling exercises.

How do I target my Erector Spinae?

To target the Erector Spinae, focus on pulling movements, rows, and vertical pulling exercises. Top exercises include Back Extension, Band Deadlift, Band Good Morning, Barbell 45° Hyperextension, Barbell Bent Knee Good-morning.

Erector Spinae

Muscle group: Back

Long back muscles that extend the spine and maintain upright posture during lifting movements.

Exercises Targeting Erector Spinae

Other Muscles in Back

Infraspinatus, Latissimus Dorsi, Multifidus, Rhomboids, Subscapularis, Supraspinatus, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle), Trapezius (Upper)

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Erector Spinae

Exercises Targeting Erector Spinae

Primary Mover (75)

Back Extension

Band Deadlift

Band Good Morning

Barbell 45° Hyperextension

Barbell Bent Knee Good-morning

Barbell Bent-over Row

Barbell Deadlift

Barbell Hyperextension

Barbell Straight Leg Deadlift

Barbell Underhand Bent-over Row

Bird Dog

45° Hyperextension (arms crossed)

45° Hyperextension (arms up)

45° Hyperextension (hands behind hips)

45° Hyperextension (hands behind neck)

Alternating Bird Dog

Back Extension (on stability ball, arms down)

Inverted Row (feet elevated)

Row (high bar)

Single Leg Hanging Hamstring Bridge

Cable One Arm Bent-over Row

Cable One Arm Straight Back Seated High Row

Cable Seated Row

Cable Stiff Leg Deadlift

Cable Straight Back Seated Row

Cable Wide Grip Seated Row

Cable Wide Grip Straight Back Seated Row

Cable Pull Through

Conventional Deadlift

Dumbbell Bent-over Row

Dumbbell Lying Row

Dumbbell One Arm Straight Leg Deadlift

Farmers Carry

Good Morning

Inverted Row

Kettlebell Deadlift

Kettlebell Farmers Carry

Lever Back Extension

Lever Close Grip T-bar Row (plate loaded)

Lever Deadlift (plate loaded)

Lever Isolateral Narrow Grip Seated Row (plate loaded)

Lever Isolateral Seated High Row

Lever Isolateral Seated High Row (plate loaded)

Lever Isolateral Seated Low Row (plate loaded)

Lever Isolateral Wide Grip Seated Row (high bar, plate loaded)

Lever Isolateral Wide Grip Seated Row (plate loaded)

Lever Neutral Grip Incline Row (plate loaded)

Lever Seated Row

Lever Seated Row (no chest pad)

Lever Stiff Leg Deadlift (plate loaded)

Lever Straight Back Seated Row (no chest pad)

Lever Underhand Seated Row

Lever Wide Grip Incline Row (plate loaded)

Lever Wide Grip Seated Row

Contralateral Superman

Incline Rear Bridge

Rear Bridge

Weighted 45° Hyperextension

Weighted Hyperextension

Weighted Inverted Row

Reverse Hyper

Single Leg Deadlift

Smith Bent Knee Good-morning

Smith Bent-over Row

Smith Deadlift

Smith Stiff Leg Deadlift

Stiff Leg Deadlift

Suitcase Carry

Superman

Suspended Inverted Row

Suspended One Arm Row

Suspended Pull Through

Suspended Row

Trap Bar Deadlift

Yoke Walk

Secondary / Assisting (61)

Band Squat