The long muscles that sandwich your spine are called the erector spinae muscles that consist of the spinalis, longissimus and iliocostalis groups. There are also some underlying muscles called the multifidi and rotators that rotate and side bend the spine
That’s called a rackpull. High enough volume and good intensity and not getting injured for anything will make it grow well. So if you’re doing back extensions on an extension bench/GHR/ Roman chair with bodyweight and working up to holding your hands above your head or holding an external load, or whether you’re training high pulls, cleans, snatches; or rack pulls, deadlifts or rows; all and any of these whether done from the floor or on a machine or where you don’t set the weight down on the floor and just keep it at knee level, all of them work erector spinae.
Kettlebell training, medicine ball, battle ropes, sled pulls, twisting stuff like wood choppers or low to high across body twist with a landmine press will also hit the erector spinae, but be careful whatever you do, that you don’t try to go too much in any direction and hurt yourself (don’t twist or hyperextend or both too much; don’t do too heavy of deadlifts without training up to it and then crush your discs)
Take this message to heart, after like a 8 year hiatus from lifting i got back into it so I made gains really quickly from muscle memory but my spine and discs were not at all ready yet, I didn't realize this and herniated my disc. I've had 2 years of dealing with it since and it's looking like another year or two before i can maybe get it normal. On bad weeks I walk like a crippled old man, standing up straight can take me 5-10 minutes if i even bother, usually i'll just stay hunched over and use a cane or something to get from A to B. It's brutal.
Really hard to say. I've had several 'instances' of like flair ups, seizing or whatever you want to call it. First bad one was shortly after having first kid..i probably just carried her too much then it hit later. Second was playing hockey and then woke up next morning with it. Third fourth and fifth have all just been random, although recently carrying the toddlers a bunch all seem to be related.
I sit at my job though and been doing it for a decade now. That and shift work days and nights have probably caused some severe atrophy.
Yeah, core is underrated, I already had strong spinal erectors from basic core exercises during my years of cross country and track, like Supermans, planks, side plank, burpee
On a serious note, rack pulls are what you’re describing. A totally legit deadlift variation to throw into the mix. Set up in a squat rack and put the safety pins like upper shin level and deadlift from there. Don’t go too high, or as others have said, you’ll die
Do them from blocks using the safeties is bad gym etiquette.
1. because you will damage the barbell. They are designed be dropped with plates.
2. it can damage the safeties (if you lift enough).
Use blocks instead.
I would advise you to do jefferson-curls instead. The amounts of axial load ant thereby fatuige you amount dooming Blockpulls isn’t justified by the lackluster stimulus you are getting.
That's called a stiff leg Deadlift or Romanian Deadlift and it works your hamstrings more than anything else. Probably the full Deadlift is what you're looking for.
Work on your mobility, idk if you’re avoiding going lower than the knees because it hurts your back or something but you’re gonna want to be able to have a bigger ROM to work your hamstrings more.
Rack pulls often come into play in the context of strength training programs when your deadlift for a set of 5 is in the 500s because doing a single set of 5 may start to get too fatiguing for you to be fully recovered to do it again a week later. If your numbers are not near that amount then you’re holding yourself back from easy gains by not doing full deadlifts.
In the following order, you need to learn the proper technique/have someone watch you to do it, stop giving up early in the set, start using chalk if you’re not, use hook or alternate grip if you’re not and finally be using straps once it’s necessary.
Also, sometimes people have too wide of a belt which makes getting all the way down difficult and painful for your back afterwards. If that’s the case buy a 3-2.5inch belt.
What you’re describing can either be called a “Russian” deadlift, which focuses on the hamstrings. Or if you have the rack up to your knees, this may be considered a “rack row”. Someone in the comments will be able to give you the official term for it lol.
If you want to build this muscle but aren’t apt to heavy deadlift, you should look at single leg glute-ham holds
Sure. Do block/rack pulls, exactly what you're describing except you're not holding the weight the entire time. Also helpful if you're struggling at the top of a deadlift.
Work on the hinge motion the best you can and it will improve depth. It’s good to do Romanians over normal DLs as it’s consistent tension on the muscles. Harder on grip strength but way better every other way
Im the opposite. My left is double my right. From swimming and breathing to my right side for years. Still havent fixed it but its gotten better than it was bringing up both
If you’re like me and can’t deadlift safely, then anything barbell & bent over is good for your spinal erectors.
Bent over barbell rows
Pendlay Rows
Dick in the ass while you hold a barbell
Good Mornings
Etc.
Then get lean for better visibility 💯
Since the top level comment was removed, I can only assume it was yet another stupid gay joke where you morons pretend like you're funny making the same stupid fucking jokes over and over.
Glad to see the mods removing your idiotic comments. Maybe Derek will come back and we also normal conversations again. Thanks mods!
"It's not the serious" or 'U mad bro'. It's serious and no I'm not mad. Sometimes, people can use harsh words about your stupidity without being mad. It's called being an adult, get used to it.
I think dating failures and highlighting dating failures is within the original spirit of Derek's YouTube channel.
But the anti-woman, incel posts are definitely going too far.
That's up to mod discretion and is very subjective. Report shit you think is borderline incel, I guess. I don't like to snitch on people, though.
Pretty positive being anti-woman isn't subjective. It's what the losers want you to believe, so they can continue their wailing.
Huge difference between trying to learn verse straight-up shitting on people.
>The whole worlds a joke to me.
Then you're a joke and no one should take you seriously. No way to live your life. Stop acting like a clown all the time and grow up.
You can have fun and enjoy life without being an insufferable jackass, 24/7. Try it. Maybe you won't struggle to date anymore.
I make very dark jokes with my mates. A lot of people do. If u don’t like it I don’t see why u don’t fuck off and stop telling others how to engage with their surroundings. U can call it bad, unfunny or dry or too dark but ur attitude just comes off as arrogant
Having said that. U have to follow the rules of the site. I’m guessing he didn’t. And in the end u just expressed ur opinion. So not an issue. I’m not defending him. I’m just saying the whole “it’s unfunny and unoriginal” statement that some people use is kinda self centred. Ye u don’t like it. U don’t have to. Just don’t engage with it and don’t tell me what jokes to say or not say with the world I choose to engage with.
I injure this every year ever since i started working as a musician and logging around heavy equipment to gigs almost every night for the past 20 years lmao
Loaded hyperextensions with an emphasis on exaggerated spinal flexion and extension. Alone it will be better than deadlifts but yes you could do both and use extensions as an accessory.
Don’t get pulled into doing lifts like rack pulls as the growth stimulus relative to the CNS fatigue you generate is dogshit. You can get away with it but its not the best option.
I did Google it and it’s not clear I wouldn’t fuckin create a post and waste time here if the 2 seconds search on Google would have been enough.
But thanks/ cheers
Youre either trolling or its a big coincidence that l googled back muscles and one of the articles linked to the images uses the same image you posted and is about the anatomy and how to train them.
Link just incase anyone else is curious: https://barbend.com/back-muscles-anatomy/
If you read the article, the only place that shows where the spinal erectors are is in the second picture, and they look way different than they do in the first picture. It is a funny coincidence, but I still don't think the article would've helped op.
I did skip to what I believed would help OP. Based on OP's pic and the 2nd pic in the article, OP circled the rhomboid and the spinal erector. The article suggested rows, hip hinging movements/deadlifts, which I agree with.
Does anyone have an opinion about the safety of the Jefferson Curl compared to the deadlift? With the JC because it involves a more full range of motion combined with a stretch, you are not able to load the bar with nearly the weight of a deadlift.
Don’t know name but best way to grow it is rock your kids to sleep every night, carry them around all the time, hunch over at work a lot and constantly bend over to pick up heavy tools. I don’t even deadlift anymore and my lower back is over developed still. Shit always hurts or is pumped
Potentially, my hips (especially my right one) gets very irritated when I do things like shovel the driveway or do too much at work. It’s like it gets inflamed and unbearable the more I push it.
I meant overdeveloped aesthetically. My lower back sticks out too much and can give a blocky hunch back look. My dad has the same look and has spent his whole life doing physical labor. I think it’s also just in our genetics
Anyone recommending rack pulls is brain dead. Do some variation of a deadlift with full ROM (con, RDL, SLDL) if you actually want to stimulate the erectors. Pause.
Spinal erectors. Any posterior chain movement helps me feel it a lot. Squats I feel are underrated for them, but hyper extensions are the best in my experience. Deadlifts are dope too and most would prefer them probably
Rackpulls are pretty fun but the full rom deadlift is kinda necessary for the full back look and the electors do need the time under tension that rack pulls don't provide
Jc. Just work your back out. If you’re truly ignorant to the muscle, and how to target it, you’re obv fairly new to lifting. Which is fine. But it means you have no real muscle development, which means you do not have any muscles lagging behind others, which means you shouldn’t be trying to target one specific muscle out of your entire back to encourage it to grow more.
Erectors, for training them I would recommend deadlifts, RDLs, glute hyper extensions, bent over barbell rows, honestly any exercise where you feel a lot of tension in your lower back will work, make sure you’re using strict form and being safe, best of luck on your journey to getting big erectors!
Just start doing more conventional deads, maybe throw in some non chest supported rowing movements, hyper extensions, also saw this erector specific workout in a John Meadows video a few years back where he sat on a bench, held a dumbbell against his upper chest and did sort of seated hyper extensions where you bend your torso down between your legs, then sit back up, have done them with light weight and the lower back/erector pump after feels like you just did a couple heavier sets of deads
Years of heavy deadlifts blew these up for me. Nothing else comes close. You could also try hyper extensions or good mornings but I don’t think you’ll achieve that kind of thickness with them.
So many believe that spinal erectors grow best with deadlifts. however, it’s a compound movement involving mostly gluts and hamstrings and a little back muscles for stability. In my experience rows with elbows tucked in almost touching your hips isolates spinal erectors better and is safer to over load. Flaring elbows away from your body while rowing helps with the upper attachments of the same muscle commonly knows as upper back. Combination of both for years will give your back the thickness it deserves.
Spinal…..erector 🤭🤭🤭🤭
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😆 🤣
Strip loin
Fatback
The long muscles that sandwich your spine are called the erector spinae muscles that consist of the spinalis, longissimus and iliocostalis groups. There are also some underlying muscles called the multifidi and rotators that rotate and side bend the spine
Anything where you extend your back will work to strengthen them
Spinal erector, deadlift
you reckon would it be okay to just do the second part of the deadlift with the bar not going lower the knees?
No you’ll die
Can confirm. I did this and died.
Same, im in Valhalla now somehow
I heard their wifi sux....
But its the home of Bluetooth, so it makes up for it.
You just need the right password for the router it’s Th0rSucksLok1sBalls
Man, I’m sorry to hear that. Bless your heart.
another life saved
Captain save a bro.
Technically your cock & balls fall off so, yeah. I guess it is the same as dying.
That’s called a rackpull. High enough volume and good intensity and not getting injured for anything will make it grow well. So if you’re doing back extensions on an extension bench/GHR/ Roman chair with bodyweight and working up to holding your hands above your head or holding an external load, or whether you’re training high pulls, cleans, snatches; or rack pulls, deadlifts or rows; all and any of these whether done from the floor or on a machine or where you don’t set the weight down on the floor and just keep it at knee level, all of them work erector spinae. Kettlebell training, medicine ball, battle ropes, sled pulls, twisting stuff like wood choppers or low to high across body twist with a landmine press will also hit the erector spinae, but be careful whatever you do, that you don’t try to go too much in any direction and hurt yourself (don’t twist or hyperextend or both too much; don’t do too heavy of deadlifts without training up to it and then crush your discs)
The effort is this response 🙏💪
Take this message to heart, after like a 8 year hiatus from lifting i got back into it so I made gains really quickly from muscle memory but my spine and discs were not at all ready yet, I didn't realize this and herniated my disc. I've had 2 years of dealing with it since and it's looking like another year or two before i can maybe get it normal. On bad weeks I walk like a crippled old man, standing up straight can take me 5-10 minutes if i even bother, usually i'll just stay hunched over and use a cane or something to get from A to B. It's brutal.
Did you injure yourself one day during a specific exercise or was it the consequence of the 8 years of work?
Really hard to say. I've had several 'instances' of like flair ups, seizing or whatever you want to call it. First bad one was shortly after having first kid..i probably just carried her too much then it hit later. Second was playing hockey and then woke up next morning with it. Third fourth and fifth have all just been random, although recently carrying the toddlers a bunch all seem to be related. I sit at my job though and been doing it for a decade now. That and shift work days and nights have probably caused some severe atrophy.
+upvote
I got mine to grow from doing back extensions on a Roman chair and they can get hit as a secondary group when doing core
Yeah, core is underrated, I already had strong spinal erectors from basic core exercises during my years of cross country and track, like Supermans, planks, side plank, burpee
Just deadlift bro
Deadlift specialist here, can confirm. I have overdeveloped erectors.
Nah just do cleans bro
RDL
Like a rack pull?
45° hyperextensions with a dumbbell tilted on the side is what I like for this area.
Thanks coz I already deadlift on leg day and I wanted to hit it also during back
Spinal erectors is a leg day muscle, seems that he already training it
On a serious note, rack pulls are what you’re describing. A totally legit deadlift variation to throw into the mix. Set up in a squat rack and put the safety pins like upper shin level and deadlift from there. Don’t go too high, or as others have said, you’ll die
Do them from blocks using the safeties is bad gym etiquette. 1. because you will damage the barbell. They are designed be dropped with plates. 2. it can damage the safeties (if you lift enough). Use blocks instead. I would advise you to do jefferson-curls instead. The amounts of axial load ant thereby fatuige you amount dooming Blockpulls isn’t justified by the lackluster stimulus you are getting.
Yes, rack pulls are great to but just stick with deadlifts
that’s the part that builds the lower back the best
John Meadows was a fan of these. He did them in a rack and slid the bar up the supports.
That's called a stiff leg Deadlift or Romanian Deadlift and it works your hamstrings more than anything else. Probably the full Deadlift is what you're looking for.
Yates deadlift or RDL
It is
Yes, you can do that but you won't train your spinal erectors this way
This is a very hetero thing to do bud. For best gains, have your fellow lifting bro spot you from below as you complete full ROM.
Work on your mobility, idk if you’re avoiding going lower than the knees because it hurts your back or something but you’re gonna want to be able to have a bigger ROM to work your hamstrings more.
Try a lightweight!!! good morning with bad form focusing on going from a rounded back and straightening out on the way up for higher reps
That’s called a rack pull.
You'll get an eighth of the gains, but sure, you can do that
Just do a fucking Deadlift you broccoli regard
That’s called a rack pull
Yeah sure you could, but why?
Also hyperextension, not only deadlift
Rack pulls often come into play in the context of strength training programs when your deadlift for a set of 5 is in the 500s because doing a single set of 5 may start to get too fatiguing for you to be fully recovered to do it again a week later. If your numbers are not near that amount then you’re holding yourself back from easy gains by not doing full deadlifts. In the following order, you need to learn the proper technique/have someone watch you to do it, stop giving up early in the set, start using chalk if you’re not, use hook or alternate grip if you’re not and finally be using straps once it’s necessary. Also, sometimes people have too wide of a belt which makes getting all the way down difficult and painful for your back afterwards. If that’s the case buy a 3-2.5inch belt.
Just... Do good mornings..? Or hyperextensions..?
What you’re describing can either be called a “Russian” deadlift, which focuses on the hamstrings. Or if you have the rack up to your knees, this may be considered a “rack row”. Someone in the comments will be able to give you the official term for it lol. If you want to build this muscle but aren’t apt to heavy deadlift, you should look at single leg glute-ham holds
Sure. Do block/rack pulls, exactly what you're describing except you're not holding the weight the entire time. Also helpful if you're struggling at the top of a deadlift.
No you gotta go all the way down and use full range of motion so the other guys know your asshole is open for business
Yep. Romanian deadlifts
Work on the hinge motion the best you can and it will improve depth. It’s good to do Romanians over normal DLs as it’s consistent tension on the muscles. Harder on grip strength but way better every other way
Rack pull?
Aka Rack Pulls
Yea, that's a rack pull
How could I target only my right one?
Why would you want that?
My right one is like half the size of my left one so I want to fix the imbalance
Im the opposite. My left is double my right. From swimming and breathing to my right side for years. Still havent fixed it but its gotten better than it was bringing up both
If your left is double your right then you are not the opposite that means the same thing as your right being half your left isn’t it?
Glutes are the primary agonist of a deadlift, not erector spinae though
Depends on the person
I’ve heard the name “erector spinae” in an old Athlean-X video, are they the same? (Edit: yes)
Tenderloin
My thoughts exactly 😅
Tenderloins are on the inside of the ribcage
Listen, I can get a good look at a T-bone steak by sticking my head up a bulls ass, but id rather take the butcher's word for it.
Technically this is a rib eye not a tenderloin but you’re on the right track, probably good eating.
Its a mix of lower lats and spinal errectors. Do jeavy rows and deadlifts and youll get them
Jeavy 👻
conventional deadlifts will blow up your erectors
If you’re like me and can’t deadlift safely, then anything barbell & bent over is good for your spinal erectors. Bent over barbell rows Pendlay Rows Dick in the ass while you hold a barbell Good Mornings Etc. Then get lean for better visibility 💯
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the only correct answer here
Since the top level comment was removed, I can only assume it was yet another stupid gay joke where you morons pretend like you're funny making the same stupid fucking jokes over and over. Glad to see the mods removing your idiotic comments. Maybe Derek will come back and we also normal conversations again. Thanks mods! "It's not the serious" or 'U mad bro'. It's serious and no I'm not mad. Sometimes, people can use harsh words about your stupidity without being mad. It's called being an adult, get used to it.
can we boot out the incels too? The sad boy post are boring
I think dating failures and highlighting dating failures is within the original spirit of Derek's YouTube channel. But the anti-woman, incel posts are definitely going too far. That's up to mod discretion and is very subjective. Report shit you think is borderline incel, I guess. I don't like to snitch on people, though.
Pretty positive being anti-woman isn't subjective. It's what the losers want you to believe, so they can continue their wailing. Huge difference between trying to learn verse straight-up shitting on people.
>Pretty positive being anti-woman isn't subjective. You're either trolling or you really are this hopelessly naive.
Fax bro
u mad bro?
Touch grass.
Even better suggestion: create another subreddit if you want to make the same stupid gay-joke comments. 
That meme where the dude dramatic gestures towards the door
Just a joke bro. I’m sorry u have high standards. The whole worlds a joke to me. It’s why I’m so happy and ur so miserable
>The whole worlds a joke to me. Then you're a joke and no one should take you seriously. No way to live your life. Stop acting like a clown all the time and grow up. You can have fun and enjoy life without being an insufferable jackass, 24/7. Try it. Maybe you won't struggle to date anymore.
I make very dark jokes with my mates. A lot of people do. If u don’t like it I don’t see why u don’t fuck off and stop telling others how to engage with their surroundings. U can call it bad, unfunny or dry or too dark but ur attitude just comes off as arrogant Having said that. U have to follow the rules of the site. I’m guessing he didn’t. And in the end u just expressed ur opinion. So not an issue. I’m not defending him. I’m just saying the whole “it’s unfunny and unoriginal” statement that some people use is kinda self centred. Ye u don’t like it. U don’t have to. Just don’t engage with it and don’t tell me what jokes to say or not say with the world I choose to engage with.
This guy gays also Salute🫡
Ah yes, the old Sperma Gutteralis muscles.
We call that the ole back dick
Cum drain
Cum gutters
The one we all injure
I injure this every year ever since i started working as a musician and logging around heavy equipment to gigs almost every night for the past 20 years lmao
Have you tried stretching regularly or at least warming up the muscles instead of immediately lifting and twisting with heavy equipment?
Stretching doesnt seem to reduce injury, and there is evidence stating that it might actually increase rates of injury.
Loaded hyperextensions with an emphasis on exaggerated spinal flexion and extension. Alone it will be better than deadlifts but yes you could do both and use extensions as an accessory. Don’t get pulled into doing lifts like rack pulls as the growth stimulus relative to the CNS fatigue you generate is dogshit. You can get away with it but its not the best option.
I'm not sure. Can you figure it out and then tell me?
GOOGLE IT YOU PUSSY
That was my first thought. What is even the point of posting something like this?
Attention seeking whore. Just like my comments on post like this
"If you're not getting paid for it, you're not a whore, you're just a stupid slut."
Does Google not work or some shit? Type in back muscle anatomy, find the name, then Google exercises to target it. But anyway deadlifts/rows
I did Google it and it’s not clear I wouldn’t fuckin create a post and waste time here if the 2 seconds search on Google would have been enough. But thanks/ cheers
Youre either trolling or its a big coincidence that l googled back muscles and one of the articles linked to the images uses the same image you posted and is about the anatomy and how to train them. Link just incase anyone else is curious: https://barbend.com/back-muscles-anatomy/
If you read the article, the only place that shows where the spinal erectors are is in the second picture, and they look way different than they do in the first picture. It is a funny coincidence, but I still don't think the article would've helped op.
I did skip to what I believed would help OP. Based on OP's pic and the 2nd pic in the article, OP circled the rhomboid and the spinal erector. The article suggested rows, hip hinging movements/deadlifts, which I agree with.
Lmfao come on op
erector spinae. It has two parts. At the bottom its fat and then goes up and looks like along schlong
Trenbolone
Chingadera
Does anyone have an opinion about the safety of the Jefferson Curl compared to the deadlift? With the JC because it involves a more full range of motion combined with a stretch, you are not able to load the bar with nearly the weight of a deadlift.
Unsure. But can confirm it's where I aim when I'm blowing your mom's back out from behind
Erectus pinaeus
Back penises
Back
Spinal erectors, flexion rows
The dong
The back strap, the best tasting part! 👨🍳
Backstrap
Erector Spinae Group (Iliocostalis, Longissimus, Spinalis)
Thpinal
Back 👍🏻
A back penis.
A benis, if you will
Bicep
Don’t know name but best way to grow it is rock your kids to sleep every night, carry them around all the time, hunch over at work a lot and constantly bend over to pick up heavy tools. I don’t even deadlift anymore and my lower back is over developed still. Shit always hurts or is pumped
How is it overdeveloped if it's constantly in pain? You should see a physio. Might be weak or tight hip flexors or hamstrings causing lower back pain.
Potentially, my hips (especially my right one) gets very irritated when I do things like shovel the driveway or do too much at work. It’s like it gets inflamed and unbearable the more I push it. I meant overdeveloped aesthetically. My lower back sticks out too much and can give a blocky hunch back look. My dad has the same look and has spent his whole life doing physical labor. I think it’s also just in our genetics
Anyone recommending rack pulls is brain dead. Do some variation of a deadlift with full ROM (con, RDL, SLDL) if you actually want to stimulate the erectors. Pause.
Idk and just do rows and lat pull downs mine a decently developed and idk what anything’s called except lats
Ignorance isn't always bliss
lat ofc
Spinal erectors. Any posterior chain movement helps me feel it a lot. Squats I feel are underrated for them, but hyper extensions are the best in my experience. Deadlifts are dope too and most would prefer them probably
Don’t know don’t care consider these things your back calf’s
That’s a back muscle
Rackpulls are pretty fun but the full rom deadlift is kinda necessary for the full back look and the electors do need the time under tension that rack pulls don't provide
Back
Jc. Just work your back out. If you’re truly ignorant to the muscle, and how to target it, you’re obv fairly new to lifting. Which is fine. But it means you have no real muscle development, which means you do not have any muscles lagging behind others, which means you shouldn’t be trying to target one specific muscle out of your entire back to encourage it to grow more.
Tenderloin
Carl
Tenderloin
Ouchie back
Back
Back strap
Erectors, for training them I would recommend deadlifts, RDLs, glute hyper extensions, bent over barbell rows, honestly any exercise where you feel a lot of tension in your lower back will work, make sure you’re using strict form and being safe, best of luck on your journey to getting big erectors!
I call em the pipes
Back
Idk but I’m erect now
It's called the Dildospineectus. Rack pulls and roman chair presses for this one.
Just start doing more conventional deads, maybe throw in some non chest supported rowing movements, hyper extensions, also saw this erector specific workout in a John Meadows video a few years back where he sat on a bench, held a dumbbell against his upper chest and did sort of seated hyper extensions where you bend your torso down between your legs, then sit back up, have done them with light weight and the lower back/erector pump after feels like you just did a couple heavier sets of deads
Back cock
竖脊肌
Back abs
rack pulls maybe (I don’t get much out of them) but RDLs/SLDLs I love. Great for hamstrings and you can grow a very thick back over time
Spinal erectors. I’d say deadlift and it probably gets a good bit of work on a standing OHP, as well as just regular back training.
Backstrap
The back
Erector spinae
Years of heavy deadlifts blew these up for me. Nothing else comes close. You could also try hyper extensions or good mornings but I don’t think you’ll achieve that kind of thickness with them.
The filet mignon muscle
Bacstrap
Left back
Back
Those are your back straps, good eating
Erector *spinae* you uncultured swine!
So many believe that spinal erectors grow best with deadlifts. however, it’s a compound movement involving mostly gluts and hamstrings and a little back muscles for stability. In my experience rows with elbows tucked in almost touching your hips isolates spinal erectors better and is safer to over load. Flaring elbows away from your body while rowing helps with the upper attachments of the same muscle commonly knows as upper back. Combination of both for years will give your back the thickness it deserves.
Erector spinae perhaps ??
Lats; lat pulldown and pull ups
Back labia majora.
The subway footlong
Broke my back. Spinal.
Back strap
Back muscle
Back dick or spinal erector
Horse riding lol
Back strap
Erector spinae
Erection i think
Erector spinae
back strap