
Exercises that primarily work the Erector Spinae(7 exercises)
The barbell clean deadlift reinforces the clean start position and first pull. It trains leg drive, back rigidity, and a close bar path to build strength that carries over to Olympic lifting.
The machine back extension is an isolation exercise that targets the erector spinae and lower back muscles. This machine variation provides controlled resistance and stability, making it excellent for building lower back strength and preventing injuries.

Exercises that primarily work the Erector Spinae(7 exercises)
The barbell clean deadlift reinforces the clean start position and first pull. It trains leg drive, back rigidity, and a close bar path to build strength that carries over to Olympic lifting.
The machine back extension is an isolation exercise that targets the erector spinae and lower back muscles. This machine variation provides controlled resistance and stability, making it excellent for building lower back strength and preventing injuries.
Exercises where Erector Spinae works as a secondary muscle(5 exercises)
The single arm bent over cable row is a compound exercise that targets the mid-back one side at a time. This unilateral movement helps correct muscle imbalances and provides excellent back development.
The bent over barbell row is a compound exercise that targets the mid-back, lats, and rhomboids. This rowing movement is excellent for building back thickness, improving posture, and developing overall pulling strength.
This exercise targets mid-back and lats.
The reverse grip bent over barbell row is a compound exercise that targets the mid-back and lats with an underhand grip. This grip variation emphasizes the lower lats and biceps.
Side extension isolates obliques and lateral core muscles, excellent for developing oblique strength and improving lateral stability.
Exercises where Erector Spinae works as a secondary muscle(5 exercises)
The single arm bent over cable row is a compound exercise that targets the mid-back one side at a time. This unilateral movement helps correct muscle imbalances and provides excellent back development.
The bent over barbell row is a compound exercise that targets the mid-back, lats, and rhomboids. This rowing movement is excellent for building back thickness, improving posture, and developing overall pulling strength.
This exercise targets mid-back and lats.
The reverse grip bent over barbell row is a compound exercise that targets the mid-back and lats with an underhand grip. This grip variation emphasizes the lower lats and biceps.
Side extension isolates obliques and lateral core muscles, excellent for developing oblique strength and improving lateral stability.