The erector spinae is another often-misunderstood muscle. The spinal erectors are thought of as the “lower back” muscles. However, the spinal erectors travel the length of the entire spine. The upper fibers tuck under the latissimus dorsi and trapezius, and therefore are not visible to the naked eye.
- Stand with your mid-foot under the bar and grip the bar with your hands, about a shoulder width apart.
- Bend your knees, then lift the bar by straightening your back. It is important to keep your back straight.
- Stand to your full height and hold.
- Lower the bar to the floor by bending your knees and keeping your back straight.
- Place your right leg on the top end of the bench so that your knee and shin rest flat on the bench, your foot hanging off the end.
- Bend your torso towards the floor and support yourself with your right arm by placing your palm flat against the bench.
- Grip the weight with your left and, and pull it straight up to the side of your chest. Repeat the motion.
- Switch the supporting leg and arm to work the other side.
- Start with a straight bar or easy bar attachment .
- Get your elbows directly underneath the bar, squat straight up and then walk back a few steps.
- Break at your knees and hips to initiate the squat. Make sure you maintain a flat back.
- Squat all the way back to a standing position.
- Start with a straight bar or ez bar attachment set to the bottom of the machine. Squat the weight up into a standing position and walk a few steps back
- Push your butt back to initiate the movement and then push your butt forward until you're back in a standing position.
- To protect yourself from injury, always maintain a flat back on any exercise.