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.
- BeginnerDowel Hip HingeDowel · Back · Hamstring
- BeginnerDown Dog to Cobra FlowBody Weight · Back · Hamstring
- BeginnerDownward-Facing DogBody Weight · Hamstring · Shoulder
- AdvancedDragon FlagBench · Abs
- AdvancedDragon Pistol SquatBody Weight · Glutes · Quads
- AdvancedDrop SnatchBarbell · Quads · Shoulder
- IntermediateDrop-Lunge WalkBody Weight · Glutes · Thighs
- IntermediateDuck WalkBody Weight · Quads
- IntermediateDuck-Under WalkBody Weight · Glutes · Thighs
- AdvancedDumbbell Bent PressDumbbell · Abs · Shoulder
- IntermediateDumbbell BurpeeDumbbell · Chest · Quads
- IntermediateDumbbell CleanDumbbell · Glutes · Hamstring
- AdvancedDumbbell Clean and JerkDumbbell · Glutes · Shoulder
- IntermediateDumbbell Clean and PressDumbbell · Glutes · Shoulder
- AdvancedDumbbell ComplexDumbbell · Glutes · Shoulder
- AdvancedDumbbell Cross CarryDumbbell · Abs · Shoulder
- BeginnerDumbbell Curl to Overhead PressDumbbell · Biceps · Shoulder
- IntermediateDumbbell Deadlift to High PullDumbbell · Glutes · Traps
- IntermediateDumbbell Front-Rack CarryDumbbell · Abs · Traps
- IntermediateDumbbell Front-Rack SquatDumbbell · Quads
- IntermediateDumbbell Gorilla CleanDumbbell · Glutes · Traps
- IntermediateDumbbell Hang CleanDumbbell · Glutes · Hamstring
- AdvancedDumbbell Hang SnatchDumbbell · Glutes · Shoulder
- IntermediateDumbbell High PullDumbbell · Shoulder · Traps