Table of Contents
What exercise would strengthen the erector spinae?
Plank row. This exercise strengthens the upper, middle, and lower back muscles, including the latissimus dorsi, rhomboids, trapezius, and erector spinae. It also works the core, glutes, and arms.
How do you train your erector muscles?
The superman trains the erector spinae as an extensor by having you lift your legs and arms off of the ground by flexing your lower back and then holding this position. Your lower back will have to work to initiate the movement and stabilize to hold the top position isometrically.
Do squats work erector spinae?
As the name implies, the erector spinae muscles primarily work to “erect” the spine. That is, they primarily function to extend the lower, middle, and upper back. Deadlifts, squats, good mornings, back extensions etc. all work the extension function of the erector spinae extremely well.
Do pull ups work erector spinae?
Strengthen the back muscles Pull-up is one of the best workouts for strengthening the back muscles. It works on many muscles, which are most important for the upper body like Latissimus Dorsi, Trapezius, Thoracic Erector Spinae, and Infraspinatus.
Are deadlifts good for erector spinae?
In terms of the erector spinae, the great thing about the deadlift is it works all of your erector spinae muscles, so it gets your lower back, mid back and upper back. Every fiber of your erector spinae is going to strengthen with this one! And of course your other back muscles too.
What is a Jefferson curl?
Slowly flex the entire spine, trying to move one vertebra at a time from the head down until you’ve lowered the weights as far as you can without bending the knees. Allow the hips to hinge as well at the bottom. Slowly reverse the motion until standing again.
How do I target my erector spinae?
This is especially important for athletes such as powerlifters, which include high-risk movements and lifting stressful amounts of weight.
- 7 Best Erector Spinae Exercises.
- Deadlift.
- Good Morning.
- Row.
- Bird Dog.
- Rack Pull.
- Superman.
- Back Extensions.
How do I lengthen my erector spinae?
HOW: While seated and sitting up, take one arm and reach for the outside of the opposite ankle. Push into the leg to get more of a stretch Hold that rotational stretch, relax, and repeat on both sides. Inhale at the top and exhale as you’ve reached the most stretch.
What is a Johnson curl exercise?
Rather than performing the move seated on a bench with his working arm braced against his knee, however, Johnson opts for a bent-over stance. The bent-over position might actually serve some people better than seated—if you can control the weight.