Exercises For Spinal Erectors

We have 187 such exercises in our directory. Jump to the Directory

Best 10 Exercises For Spinal Erectors

by Valerie Zeller Valerie Zeller

Barbell Deadlift
Barbell Deadlift
Barbell Deadlift

Barbell Deadlift

Barbell Deadlift is a strength exercise that works your hamstrings, glutes and spinal erectors and is a great challenging move. When done correctly, it can effectively target your buttocks, legs, lower back, lower body and upper legs. It requires barbell to do.

How to do Barbell Deadlift

  • To begin this exercise; start off with a weighted barbell right in front of your shins with an overhand grip.

  • Bend down at the knees with your back straight, chest out, head facing forward and pull up on the barbell with the driving force from your heels.

  • When you raise the barbell up, hold your back straight and pull forward.

  • Once the barbell reaches your ankles, raise up with your chest until the bar has hit your thighs so your legs are completely spread.

  • Repeat this exercise for as many repetitions as needed

Swan Exercise
Swan Exercise
Swan Exercise

Swan Exercise

Swan Exercise is a none exercise that works your abs, triceps, deltoids, pecs, rhomboids and spinal erectors and is a great easy move. When done correctly, it can effectively target your arms, chest, core, lower back, lower body, middle back, shoulders, upper body, upper chest and waist. It requires mat to do.

Bird Dog
Bird Dog
Bird Dog

Bird Dog

Bird Dog is a bodyweight exercise that works your spinal erectors, lower abs, upper abs and transverse abs and is a great moderate move. When done correctly, it can effectively target your buttocks, core, legs, lower back, lower body and waist. It requires no equipment to do.

Pendlay Row
Pendlay Row
Pendlay Row

Pendlay Row

Pendlay Row is a strength exercise that works your lats and spinal erectors and is a great moderate move. When done correctly, it can effectively target your back, lower back and lower body. It requires barbell to do.

Barbell Squat
Barbell Squat

Barbell Squat

Barbell Squat is a strength exercise that works your quadriceps and spinal erectors and is a great basic move. When done correctly, it can effectively target your hips, legs, lower back, lower body and upper legs. It requires barbell to do.

How to do Barbell Squat

  • The barbell squat is used for building muscle mass, strengthening up the quads and is one of the main power exercises.

  • To begin this exercise, set up a bar with the amount of weight that you would like to perform on a squat rack.

  • Lift the bar off of the rack and put the weight such that it is balanced upon the traps.

  • Holding your eyes elevated and facing upward, gently bent at the elbows and move back your shoulders then drop your body gradually to the floor.

  • Slowly drop your body so your quads are parallel to the ground then keep for a count sensing a relaxation in your muscles.

  • Go back up to the starting point and replicate for as many reps and sets as needed.

  • Tips :

  • We recommend using a squat rack to help you when performing this exercise unless you are going to perform the squat with a very low weight.

  • While holding your eyes facing straight and slightly backward, it can enable you avoid from arching your neck.

  • Tightening your abs will help keep the strain off of your back.

  • Before you start using a heavy weight, make sure your back is strong enough to handle the pressure. Perform dead lifts and supermans.

  • It is necessary to be sure that you are sturdy enough that your back is able to withstand adequate support from the weight laid upon your body.

  • Perform deadlifts and superman exercises to help strengthen your body for this exercise.

  • When you experience some pressure or irritation while doing the squat workout, avoid doing them instantly to prevent any more injuries.

  • Try to relax to keep from binding your legs because you might probably pass out from blood rush.

Barbell Bent Over Row
Barbell Bent Over Row

Barbell Bent Over Row

Barbell Bent Over Row is a strength exercise that works your abs, traps and spinal erectors and is a great basic move. When done correctly, it can effectively target your . It requires barbell to do.

How to do Barbell Bent Over Row

  • to begin this exercise, stand in front of a barbell with your feet shoulder-width apart and bend down so your back is parallel with the concrete.

  • Catch the bar with a shoulder width grip and raise the bar up off of the ground and that will be your starting point.

  • Remove the bar and lift it up towards you chest use a smooth motion and proceed until the bar is nearly reaching your lower chest.

  • Hold this position for a few seconds, squeezing your back muscles and then lower the bar back to the starting position.

  • Tips :

  • When doing this exercise holding your head up and your back straight.

Seated Pigeon Pose
Seated Pigeon Pose
Seated Pigeon Pose

Seated Pigeon Pose

Seated Pigeon Pose is a none exercise that works your spinal erectors and splenius and is a great moderate move. When done correctly, it can effectively target your lower back, lower body, neck and upper body. It requires mat to do.

Barbell High Inverted Row
Barbell High Inverted Row

Barbell High Inverted Row

Barbell High Inverted Row is a strength exercise that works your abs, traps and spinal erectors and is a great simple move. When done correctly, it can effectively target your . It requires barbell to do.

How to do Barbell High Inverted Row

  • Start off by setting up a a bar on a power rack or smith machine and then put your body underneath holding your back straight with legs stretched out in front of you.

  • Reach the bar with a shoulder width grasp and then gradually lift yourself up to the bar as high as possible, taking yourself up just at chest height.

  • Keep for a count when gripping the back muscles and then return back to the starting spot.

  • Continue with as many reps and sets as needed.

Barbell Back Loaded Squats
Barbell Back Loaded Squats
Barbell Back Loaded Squats

Barbell Back Loaded Squat

Barbell Back Loaded Squats is a strength exercise that works your quadriceps and spinal erectors and is a great moderate move. When done correctly, it can effectively target your hips, legs, lower back, lower body and upper legs. It requires barbell to do.

Reverse Grip Incline Bench Barbell Row
Reverse Grip Incline Bench Barbell Row
Reverse Grip Incline Bench Barbell Row

Reverse Grip Incline Bench Barbell Row

Reverse Grip Incline Bench Barbell Row is a strength exercise that works your abs, traps and spinal erectors and is a great basic move. When done correctly, it can effectively target your . It requires dumbbells to do.

How to do Reverse Grip Incline Bench Barbell Row

  • Start out setting up a weighted barbell in front of an incline table, lying down in a prone position with your torso held straight and your legs spread with toes on the floor in behind you.

  • Reach forward with a shoulder width reverse grip to grasp the bar elevating it off of the ground marginally.

  • Slowly lift the bar up towards your face, gripping your neck, and then keep for a count.

  • Bring the barbell back to the starting spot.

  • Repeat for as many reps and sets as needed.

Looking for more?

Check out these 187 exercises which target your lower back, lower body, legs, buttocks and upper legs. Most of them require either no equipment or barbell, mat, weight machine or cable machine and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many exercises for spinal erectors are there?

Now we have 187 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work spinal erectors, hamstrings, glutes, abs and traps.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.