Exercises for the Erector Spinae

Erector Spinae: 900+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the erector spinae does

The erector spinae are columns of muscle running the whole length of the spine on either side. They straighten the back and, more often, hold it still: they stop the spine from rounding when you bend, lift or carry. They work in almost every standing exercise.

How to train it

Deadlifts, Romanian deadlifts and good mornings train them by holding the back flat under load; back extensions and bird dogs train them more directly. Keep the back neutral (flat, not arched or rounded) in every rep.

Five to start with

  1. 1
    AdvancedConventional Deadlift

    The heaviest lift for the back muscles holding the spine straight.

  2. 2
    AdvancedGood Morning

    A barbell hinge that loads the lower back and hamstrings together.

  3. 3
    Beginner45-Degree Back Extension

    Direct work for the lower back, easy to start with bodyweight.

  4. 4
    BeginnerBird Dog

    Gentle control of the spine while the arm and leg move. A good start.

  5. 5
    IntermediateRack Pull

    A shortened deadlift that lets you hold heavy loads with the back straight.

All 900+ exercises that work the erector spinae