Erector Spinae

Muscle group: Back

Exercises Targeting Erector Spinae

Primary Mover (75)

Back Extension

Machine Beginner

Band Deadlift

Band Good Morning

Band Intermediate

Barbell 45° Hyperextension

Barbell Intermediate

Barbell Bent Knee Good-morning

Barbell Intermediate

Barbell Bent-over Row

Barbell Intermediate

Barbell Deadlift

Barbell Intermediate

Barbell Hyperextension

Barbell Intermediate

Barbell Straight Leg Deadlift

Barbell Intermediate

Barbell Underhand Bent-over Row

Barbell Intermediate

Bird Dog

Bodyweight Beginner

45° Hyperextension (arms crossed)

Bodyweight Intermediate

45° Hyperextension (arms up)

Bodyweight Intermediate

45° Hyperextension (hands behind hips)

Bodyweight Intermediate

45° Hyperextension (hands behind neck)

Bodyweight Intermediate

Alternating Bird Dog

Bodyweight Beginner

Back Extension (on stability ball, arms down)

Bodyweight Intermediate

Inverted Row (feet elevated)

Bodyweight Intermediate

Row (high bar)

Bodyweight Intermediate

Single Leg Hanging Hamstring Bridge

Bodyweight Intermediate

Cable One Arm Bent-over Row

Cable Intermediate

Cable One Arm Straight Back Seated High Row

Cable Intermediate

Cable Seated Row

Cable Intermediate

Cable Stiff Leg Deadlift

Cable Intermediate

Cable Straight Back Seated Row

Cable Intermediate

Cable Wide Grip Seated Row

Cable Intermediate

Cable Wide Grip Straight Back Seated Row

Cable Intermediate

Cable Pull Through

Cable Intermediate

Conventional Deadlift

Barbell Intermediate

Dumbbell Bent-over Row

Dumbbell Intermediate

Dumbbell Lying Row

Dumbbell Intermediate

Dumbbell One Arm Straight Leg Deadlift

Dumbbell Intermediate

Farmers Carry

Dumbbell Beginner

Good Morning

Barbell Intermediate

Inverted Row

Suspension Beginner

Kettlebell Deadlift

Kettlebell Intermediate

Kettlebell Farmers Carry

Kettlebell Beginner

Lever Back Extension

Machine Beginner

Lever Close Grip T-bar Row (plate loaded)

Machine Beginner

Lever Deadlift (plate loaded)

Machine Beginner

Lever Isolateral Narrow Grip Seated Row (plate loaded)

Machine Beginner

Lever Isolateral Seated High Row

Machine Beginner

Lever Isolateral Seated High Row (plate loaded)

Machine Beginner

Lever Isolateral Seated Low Row (plate loaded)

Machine Beginner

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

Machine Beginner

Lever Isolateral Wide Grip Seated Row (plate loaded)

Machine Beginner

Lever Neutral Grip Incline Row (plate loaded)

Machine Beginner

Lever Seated Row

Machine Beginner

Lever Seated Row (no chest pad)

Machine Beginner

Lever Stiff Leg Deadlift (plate loaded)

Machine Beginner

Lever Straight Back Seated Row (no chest pad)

Machine Beginner

Lever Underhand Seated Row

Machine Beginner

Lever Wide Grip Incline Row (plate loaded)

Machine Beginner

Lever Wide Grip Seated Row

Machine Beginner

Contralateral Superman

None Intermediate

Incline Rear Bridge

None Intermediate

Rear Bridge

None Intermediate

Weighted 45° Hyperextension

None Intermediate

Weighted Hyperextension

None Intermediate

Weighted Inverted Row

Plate Intermediate

Reverse Hyper

Machine Intermediate

Single Leg Deadlift

Dumbbell Advanced

Smith Bent Knee Good-morning

Smith Machine Beginner

Smith Bent-over Row

Smith Machine Beginner

Smith Deadlift

Smith Machine Beginner

Smith Stiff Leg Deadlift

Smith Machine Beginner

Stiff Leg Deadlift

Barbell Intermediate

Suitcase Carry

Dumbbell Intermediate

Superman

Bodyweight Intermediate

Suspended Inverted Row

Suspension Intermediate

Suspended One Arm Row

Suspension Intermediate

Suspended Pull Through

Suspension Intermediate

Suspended Row

Suspension Intermediate

Trap Bar Deadlift

Trap Bar Intermediate

Yoke Walk

Barbell Intermediate

Secondary / Assisting (61)

Band Squat

Band Intermediate

Barbell 45° Hyperextension

Barbell Intermediate

Barbell Hyperextension

Barbell Intermediate

Barbell Single Leg Squat

Barbell Intermediate

Barbell Straight Leg Deadlift

Barbell Intermediate

45° Hyperextension (arms crossed)

Bodyweight Intermediate

45° Hyperextension (arms up)

Bodyweight Intermediate

45° Hyperextension (hands behind hips)

Bodyweight Intermediate

45° Hyperextension (hands behind neck)

Bodyweight Intermediate

45° Side Bend (hands behind head)

Bodyweight Intermediate

Side Bend (on stability ball, hand behind head)

Bodyweight Intermediate

Side Bridge Hip Abduction

Bodyweight Intermediate

Single Leg 45° Hyperextension (hands behind hips)

Bodyweight Intermediate

Bodyweight Squat

Bodyweight Beginner

Wall Front Neck Bridge

Bodyweight Intermediate

Wall Rear Neck Bridge

Bodyweight Intermediate

Wall Side Neck Bridge

Bodyweight Intermediate

Cable Neck Extension

Cable Intermediate

Cable Seated Twist

Cable Intermediate

Cable Side Bend

Cable Intermediate

Cable Side Crunch

Cable Intermediate

Cable Stiff Leg Deadlift

Cable Intermediate

Cable Twist

Cable Intermediate

Cable Pull-Through

Clean Pull

Barbell Advanced

Dumbbell One Arm Shoulder Press

Dumbbell Intermediate

Dumbbell Side Bend

Dumbbell Intermediate

Glute Bridge

Bodyweight Beginner

Kettlebell Clean

Kettlebell Advanced

Kettlebell Goblet Squat

Kettlebell Beginner

Leg Press Machine

Machine Beginner

Lever Kneeling Twist

Machine Beginner

Lever Lateral Neck Flexion

Machine Beginner

Lever Lateral Neck Flexion (plate loaded)

Machine Beginner

Lever Neck Extension

Machine Beginner

Lever Neck Extension (plate loaded)

Machine Beginner

Lever Seated Twist

Machine Beginner

Lever Seated Twist (gripless)

Machine Beginner

Lever Stiff Leg Deadlift (plate loaded)

Machine Beginner

Weighted 45° Hyperextension

None Intermediate

Weighted Hyperextension

None Intermediate

Weighted Lateral Neck Flexion

None Intermediate

Weighted Neck Harness Extension

None Intermediate

Weighted Seated Neck Extension

None Intermediate

Weighted Single Leg Squat

None Intermediate

Weighted Single Leg Squat

Plate Intermediate

Power Clean

Barbell Advanced

Rack Pull

Barbell Advanced

Reverse Plank

Bodyweight Intermediate

Romanian Deadlift

Barbell Intermediate

Sandbag Carry

None Intermediate

Single Leg Glute Bridge

Bodyweight Intermediate

Smith Stiff Leg Deadlift

Smith Machine Beginner

Smith Machine Squat

Smith Machine Beginner

Snatch Grip Deadlift

Barbell Advanced

Snatch Pull

Barbell Advanced

Stiff Leg Deadlift

Barbell Intermediate

Suspended Lateral Neck Flexion

Suspension Intermediate

Suspended Side Bend

Suspension Intermediate

Suspended Single Leg Squat

Suspension Intermediate

Suspended Twisting Jack-knife

Suspension Intermediate

Stabilizer (201)

Archer Push Up

Bodyweight Intermediate

Band-assisted Inverse Leg Curl

Band Resistive Neck Retraction

Band Intermediate

Band Chest Press

Band Overhead Press

Band Pull Apart

Self-assisted Inverse Leg Curl

Self-assisted Single Leg Squat (leg wrapped)

Self-assisted Step-down

Barbell Back Squat

Barbell Intermediate

Barbell Bench Press (power lift)

Barbell Intermediate

Barbell Bent Knee Good-morning

Barbell Intermediate

Barbell Deadlift

Barbell Intermediate

Barbell Glute-Ham Raise

Barbell Intermediate

Barbell Lunge

Barbell Intermediate

Barbell Rear Delt Row

Barbell Intermediate

Barbell Rear Lunge

Barbell Intermediate

Barbell Single Leg Split Squat

Barbell Intermediate

Barbell Split Squat

Barbell Intermediate

Barbell Squat

Barbell Intermediate

Barbell Squat (low bar)

Barbell Intermediate

Barbell Step-up

Barbell Intermediate

Barbell Straight-back Stiff-leg Deadlift

Barbell Intermediate

Barbell Straight-back Straight-leg Deadlift

Barbell Intermediate

Barbell Hip Thrust

Barbell Intermediate

Barbell Row

Barbell Intermediate

Safety Barbell Squat

Barbell Intermediate

Barbell Shrug

Barbell Beginner

Bear Crawl

Bodyweight Intermediate

Bent Over Reverse Fly

Dumbbell Beginner

Bent Knee Side Plank

Bodyweight Beginner

Biceps Row (high bar)

Bodyweight Intermediate

Decline Push-up

Bodyweight Intermediate

Decline Push-up (on stability ball)

Bodyweight Intermediate

Elevated Pike Press (between benches)

Bodyweight Intermediate

Front Plank

Bodyweight Beginner

Glute-Ham Raise (hands behind hips)

Bodyweight Intermediate

Glute-Ham Raise (hands behind neck)

Bodyweight Intermediate

Incline Push-up

Bodyweight Intermediate

Inverted Biceps Row

Bodyweight Intermediate

Pike Press (between benches)

Bodyweight Intermediate

Push-up (on knees)

Bodyweight Intermediate

Push-up Plus

Bodyweight Intermediate

Rear Delt Inverted Row (high bar)

Bodyweight Intermediate

Rear Delt Inverted Row (on hips)

Bodyweight Intermediate

Single Leg Box Squat (pistol)

Bodyweight Advanced

Single Leg Squat (pistol)

Bodyweight Advanced

Single Leg Stiff-leg Deadlift

Bodyweight Intermediate

Step-down

Bodyweight Intermediate

Straight Hip Leg Curl (on stability ball)

Bodyweight Intermediate

Bulgarian Split Squat

Dumbbell Intermediate

Bus Driver

Cable Bent-over Hip Extension

Cable Intermediate

Cable Bent-over Triceps Extension

Cable Intermediate

Cable Concentration Curl

Cable Intermediate

Cable Glute Kickback

Cable Intermediate

Cable Isolateral Rear Lateral Raise

Cable Intermediate

Cable Isolateral Reverse Fly

Cable Intermediate

Cable Isolateral Shrug

Cable Intermediate

Cable Isolateral Standing Fly

Cable Intermediate

Cable Isolateral Standing Rear Delt Row

Cable Intermediate

Cable Isolateral Y Raise

Cable Intermediate

Cable Pushdown (with V-bar)

Cable Intermediate

Cable Rear Delt Row

Cable Intermediate

Cable Rear Lunge

Cable Intermediate

Cable Seated Twist

Cable Intermediate

Cable Shrug

Cable Intermediate

Cable Split Squat

Cable Intermediate

Cable Squat

Cable Intermediate

Cable Standing Hip Extension

Cable Intermediate

Cable Standing Rear Delt Row (with rope)

Cable Intermediate

Cable Step-up

Cable Intermediate

Cable Straight-back Stiff-leg Deadlift

Cable Intermediate

Cable Straight-back Straight-leg Deadlift

Cable Intermediate

Cable Twist

Cable Intermediate

Cable Hip Abduction

Cable Kickback

Cable Lateral Raise

Cable Reverse Fly

Cable Intermediate

Cable Woodchop

Cable Intermediate

Concentration Curl

Dumbbell Beginner

Crab Walk

Bodyweight Intermediate

Dead Bug

Bodyweight Beginner

Donkey Calf Raise

Barbell Intermediate

Dragon Flag

Bodyweight Advanced

Dumbbell Front Squat

Dumbbell Intermediate

Dumbbell Lunge

Dumbbell Intermediate

Dumbbell Rear Delt Row

Dumbbell Intermediate

Dumbbell Rear Lateral Raise

Dumbbell Intermediate

Dumbbell Rear Lunge

Dumbbell Intermediate

Dumbbell Split Squat

Dumbbell Intermediate

Dumbbell Squat

Dumbbell Intermediate

Dumbbell Step Down

Dumbbell Intermediate

Dumbbell Straight-back Straight-leg Deadlift

Dumbbell Intermediate

Dumbbell Row

Dumbbell Intermediate

Dumbbell Shrug

Dumbbell Beginner

Front Rack Carry

Dumbbell Intermediate

Front Squat

Barbell Advanced

Glute Bridge

Bodyweight Beginner

Glute Ham Raise

Machine Advanced

Goblet Squat

Kettlebell Beginner

Good Morning

Barbell Intermediate

Helms Row

Dumbbell Advanced

Hindu Push Up

Bodyweight Intermediate

Hip Thrust

Bodyweight Beginner

Inverted Row

Suspension Beginner

Jefferson Squat

Barbell Advanced

Kettlebell Front Rack Carry

Kettlebell Intermediate

Kettlebell Press

Kettlebell Intermediate

Kettlebell Row

Kettlebell Intermediate

Kettlebell Swing

Kettlebell Intermediate

Kettlebell Turkish Getup

Kettlebell Advanced

Kettlebell Windmill

Kettlebell Advanced

Lever Barbell Squat (plate loaded)

Machine Beginner

Lever Bent-over Glute Kickback

Machine Beginner

Lever Bent-over Hip Extension

Machine Beginner

Lever Deadlift (plate loaded)

Machine Beginner

Lever Front Squat

Machine Beginner

Lever Kneeling Glute Kickback

Machine Beginner

Lever Lying Hip Extension

Machine Beginner

Lever Lying Hip Extension (plate loaded)

Machine Beginner

Lever Reverse Hyper-extension (plate loaded)

Machine Beginner

Lever Shrug

Machine Beginner

Lever Shrug (plate loaded)

Machine Beginner

Lever Single Leg Split Squat (plate loaded)

Machine Beginner

Lever Single Leg Squat (plate loaded)

Machine Beginner

Lever Split Squat (plate loaded)

Machine Beginner

Lever Squat

Machine Beginner

Lever Squat (plate loaded)

Machine Beginner

Lever Standing Glute Kickback

Machine Beginner

Lever Standing Hip Extension

Machine Beginner

Lever Standing Hip Extension (with abdominal pad)

Machine Beginner

Lever Straight-back Stiff-leg Deadlift (plate loaded)

Machine Beginner

Lever Straight-back Straight-leg Deadlift (plate loaded)

Machine Beginner

Sled Gripless Shrug

Machine Beginner

Sled Kneeling Glute Kickback

Machine Beginner

Sled Squat

Machine Beginner

Sled Standing Glute Kickback

Machine Beginner

Meadows Row

Barbell Intermediate

Lying Neck Retraction Isometric

None Intermediate

Self-assisted Single Leg Squat (leg wrapped)

Weighted Push-up

None Intermediate

Weighted Reverse Hyper-extension

None Intermediate

Overhead Carry

Dumbbell Intermediate

Pallof Press

Cable Intermediate

Pendlay Row

Barbell Intermediate

Pistol Squat

Bodyweight Advanced

Weighted Glute-Ham Raise

Plate Intermediate

Prone I Raise

Dumbbell Beginner

Prone T Raise

Dumbbell Beginner

Prone Y Raise

Dumbbell Beginner

Push-Up

Bodyweight Beginner

Reverse Lunge

Dumbbell Beginner

Russian Twist

Side Plank

Bodyweight Beginner

Single Arm Cable Row

Sissy Squat

Bodyweight Advanced

Smith Machine Row

Smith Machine Beginner

Smith Machine Shoulder Press

Smith Machine Beginner

Smith Bent Knee Good-morning

Smith Machine Beginner

Smith Deadlift

Smith Machine Beginner

Smith Good-morning

Smith Machine Beginner

Smith Rear Delt Row

Smith Machine Beginner

Smith Rear Lunge

Smith Machine Beginner

Smith Shrug

Smith Machine Beginner

Smith Squat

Smith Machine Beginner

Smith Straight-back Stiff-leg Deadlift

Smith Machine Beginner

Smith Straight-back Straight-leg Deadlift

Smith Machine Beginner

Step-Up

Dumbbell Beginner

Sumo Deadlift

Barbell Intermediate

Suspended Arm Curl

Suspension Intermediate

Suspended Chest Press

Suspension Intermediate

Suspended Fly

Suspension Intermediate

Suspended Forward Angled Single Leg Calf Raise

Suspension Intermediate

Suspended Front Raise

Suspension Intermediate

Suspended Hanging Leg Curl

Suspension Intermediate

Suspended Hanging Straight Hip Leg Curl

Suspension Intermediate

Suspended Hip Abduction

Suspension Intermediate

Suspended Hip Bridge

Suspension Beginner

Suspended Jack-knife

Suspension Intermediate

Suspended Leg Curl

Suspension Intermediate

Suspended Mountain Climber

Suspension Intermediate

Suspended Neck Extension

Suspension Intermediate

Suspended Neck Flexion

Suspension Intermediate

Suspended Pike

Suspension Intermediate

Suspended Rear Delt Row

Suspension Intermediate

Suspended Reverse Fly

Suspension Intermediate

Suspended Shoulder External Rotation

Suspension Intermediate

Suspended Straight Hip Leg Curl

Suspension Intermediate

Suspended Triceps Extension

Suspension Intermediate

Suspended Twisting Jack-knife

Suspension Intermediate

Suspended Y Lateral Raise

Suspension Intermediate

T-Bar Row

Barbell Intermediate

Trap Bar Shrug

Trap Bar Intermediate

Trap Bar Squat

Trap Bar Intermediate

TRX Chest Press

Suspension Intermediate

TRX Fallout

Suspension Intermediate

Waiters Carry

Dumbbell Advanced

Walking Lunge

Dumbbell Beginner

Zercher Carry

Barbell Intermediate

Zercher Squat

Barbell Advanced

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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