Developing the Demon Back with the Erector Spinae

Developing the Demon Back with the Erector Spinae⭕️

The erectors are a group of muscles that run vertically along the spine and are heavily involved in maintaining posture, by extending, rotating and laterally flexing the spine.

We can divide them in 3 main parts:

Iliocostalis: The most lateral column, furthest from the spine, composed of the iliocostalis lumborum, thoracis, and cervicis. These muscles function together to stabilize and extend the spine.

Longissimus: The largest and longest column, situated between iliocostalis and spinalis, includes the longissimus thoracis, cervicis, and capitis. These muscles are important for spinal extension and lateral flexion.

Spinalis: The smallest and most medial column, closest to the spine, consists of the spinalis thoracis, cervicis, and capitis. These muscles contribute to spinal stability and extension.

To effectively target the erector spinae muscles, we have a bariety of options:

Deadlift variations (conventional, sumo, Romanian) engage the entire erector spinae group throughout the movement.

Rows (barbell, dumbbell, seated cable) challenge the erector spinae by requiring spinal extension while pulling weight towards the body.

Jefferson curls, can improve erector spinae and overall posterior chain flexibility and strength too, despite what other coaches think!

Another exercise example can be back extensions, on a hyperextension bench, specifically target the erector spinae by lifting the upper body against gravity.

Squats (back squat, front squat) activate the erector spinae muscles to maintain spinal stability and support an upright posture during the exercise.

Overall, this group of muscles gets a lot of ‘love’ via compound movements. Importantly, a strong and healthy back is crucial for overall fitness and daily life activities and this can be achieved only via consistent, long term training.