What exercise works your 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 I strengthen my erector spinae group?

Erector Spinae Strengthening Exercises

1. Bird Dog. The bird dog exercise not only tones the erector spinae but also builds strength throughout your core.
2. Prone Superman. The prone superman strengthens muscles along your spine.
3. Standing Superman. This erector spinae exercise also helps improve your balance.
4. Deadlift.

Do squats work spinal erectors?

If you perform squats, you’ll get a significant amount of muscle activation in your erector spinae. However, the erector spinae is only one part of your core muscles and squats only minimally activate the other parts.

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.

Does deadlift work lower back?

When the deadlift itself is performed correctly it is very effective for developing tremendous lower back and core strength, which is the goal of any lower back rehabilitation.

What causes weak erector spinae?

The deep longitudinal subsystem includes erector spinae, a muscle that runs the length of the spine. If this muscle becomes lengthened and weak due to the poor posture caused by extended periods of sitting with an increased kyphotic spine, any point along the subsystem can be affected.

Are my spinal erectors weak?

Symptoms of weak back erectors include: Muscle pain or spasm on one side of the lower back. Pain after twisting or bending. Discomfort rotating your head and neck.

Can you build a big back with just pull-ups?

Pull ups are one of the best and simplest ways to build your back. They allow you to target the whole of your upper back, as well as your arms, shoulders, chest and core. And Pull Up Bars are for much more than just doing chin ups.

Is deadlifting 315 good?

Decent – 315 lbs or 1.5x bodyweight. Good – 405 lbs or 2x bodyweight. Great – 495 or 2.75x bodyweight.

What type of deadlift is best for back?

3. Trap bar deadlift. The trap bar deadlift is another great option that takes stress off of the lower back and puts it onto the legs. In fact, the trap bar deadlift acts as a hybrid between traditional squats and deadlifts, giving you the best of both worlds.