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.
- IntermediateOne-Arm Camel PoseBody Weight · Abs · Back
- BeginnerOne-Arm Dumbbell RowBench · Dumbbell · Back
- IntermediateOne-Legged Bridge PoseBody Weight · Back · Glutes
- AdvancedOne-Legged King Pigeon PoseBody Weight · Back · Quads
- IntermediateOne-Legged King Pigeon PrepBody Weight · Back · Quads
- IntermediateOne-Legged Upward-Facing DogBody Weight · Back · Chest
- AdvancedOne-Legged Wheel PoseBody Weight · Back · Glutes
- AdvancedOverhead Barbell ShrugBarbell · Traps
- IntermediateOverhead CarryDumbbell · Kettlebells · Shoulder
- AdvancedOverhead Pallof PressCables · Abs
- IntermediateOverhead Press Lockout Isometric HoldBarbell · Shoulder · Triceps
- BeginnerPallof PressBand · Cables · Abs
- IntermediatePancake Lift-OffBody Weight · Hamstring · Thighs
- IntermediateParallel Squat Isometric HoldBarbell · Body Weight · Quads
- IntermediatePartner-Assisted Pancake StretchBody Weight · Hamstring · Thighs
- BeginnerPartner-Assisted Straddle Adductor StretchBody Weight · Hamstring · Thighs
- BeginnerPartner-Assisted Supine Spinal TwistBody Weight · Abs · Back
- IntermediatePartner-Assisted Thoracic Extension Over KneeBody Weight · Abs · Chest
- IntermediatePause Back SquatBarbell · Quads
- IntermediatePause Box SquatBarbell · Box · Glutes
- AdvancedPause DeadliftBarbell · Glutes · Hamstring
- BeginnerPause Goblet SquatKettlebells · Quads
- IntermediatePaused Barbell Hip ThrustBarbell · Bench · Glutes
- IntermediatePaused Front SquatBarbell · Quads