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.
- IntermediatePlate Overhead CarryPlate · Abs · Shoulder
- IntermediatePlate Pinch CarryPlate · Forearms
- IntermediatePlate Squat-PressPlate · Quads · Shoulder
- IntermediatePlate Steering-WheelPlate · Abs · Shoulder
- IntermediatePlate WoodchopPlate · Abs
- AdvancedPlate-Loaded Bear CrawlPlate · Abs · Shoulder
- IntermediatePlow PoseBody Weight · Back · Hamstring
- IntermediatePlow to Shoulderstand TransitionBody Weight · Abs · Neck
- IntermediatePlyometric Inverted RowBarbell · Back · Lats
- AdvancedPower CleanBarbell · Glutes · Hamstring
- IntermediatePower ShrugBarbell · Traps
- AdvancedPower SnatchBarbell · Glutes · Hamstring
- IntermediatePrayer Twist LungeBody Weight · Abs · Quads
- BeginnerPretzel PulseBody Weight · Glutes
- BeginnerPrisoner SquatBody Weight · Quads
- BeginnerProne Bench Hip ExtensionBench · Glutes · Hamstring
- BeginnerProne Chin-Tuck LiftBody Weight · Back · Neck
- BeginnerProne Cobra HoldBody Weight · Back · Traps
- BeginnerProne Press-UpBody Weight · Abs · Back
- BeginnerProne ScorpionBody Weight · Abs · Glutes
- BeginnerProne SwimmersBody Weight · Back · Shoulder
- IntermediateProne YTWL RaiseBench · Shoulder · Traps
- BeginnerProne to Tall KneelingBody Weight · Back · Glutes
- AdvancedPull-UpPull-Up Bar · Back · Lats