Tag: erector spinae

Exercise Guide Back

Machine back extension

An isolation exercise, the machine back extension targets your erector spinae (spinal erectors), a group of deep muscles that run all the way up your spine.

Exercise Guide Back Lower body

Barbell rack pull

Use the barbell rack pull, a major compound pull exercise, to build body-wide strength and improve the middle and top portions of your barbell deadlift!

Exercise Guide Lower body

Cable squat

As with the dumbbell squat, you can use the cable squat as your primary quad-dominant exercise if the barbell squat is too hard on your lower back.

Exercise Guide Lower body

Dumbbell squat

Use the dumbbell squat as an auxiliary exercise to improve your barbell squat or as your primary quad-dominant (squatting) exercise during deload weeks!

Exercise Guide Back

Superman

The superman exercise is an auxiliary movement that targets your erector spinae (spinal erectors), while your gluteus maximus and hamstrings act as synergists.

Exercise Guide Back Lower body

Dumbbell deadlift

The dumbbell deadlift is an auxiliary compound exercise that you can use to improve your barbell deadlift or use as a substitute if you have a bad back.

Exercise Guide Lower body

Cable pull-through

Use the cable pull-through to improve your barbell squat and deadlift and to strengthen your posterior chain muscles, which are responsible for forward...

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