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Lower back
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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. More...

Featured Exercises
Deadlift
Difficulty: Advanced

Stand with your mid-foot under the bar and grip

1 the bar with your hands, about a shoulder width
apart.

Bend your knees, then lift the bar by straightening

2 your back. It is important to keep your back
straight.

3 Stand to your full height and hold.

Lower the bar to the floor by bending your knees

4
and keeping your back straight.

Dumbbell Row
Difficulty: Intermediate

Place your right leg on the top end of the bench

1 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

2 yourself with your right arm by placing your palm
flat against the bench.

Grip the weight with your left and, and pull it

3 straight up to the side of your chest. Repeat the
motion.

Switch the supporting leg and arm to work the

4
other side.

Romanian Deadlift
Difficulty: Intermediate

Start with a straight bar or ez bar attachment set

to the bottom of the machine. Squat the weight
1
up into a standing position and walk a few steps
back

Push your butt back to initiate the movement and

2 then push your butt forward until you're back in a
standing position.

To protect yourself from injury, always maintain a

3
flat back on any exercise.

Goblet Squat
Difficulty: Beginner

1 Start with a straight bar or easy bar attachment .

Get your elbows directly underneath the bar,

2
squat straight up and then walk back a few steps.

Break at your knees and hips to initiate the squat.

3
Make sure you maintain a flat back.

4 Squat all the way back to a standing position.

More Featured Exercises

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