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The erector spinae (/ ɪ ˈ r ɛ k t ər ˈ s p aɪ n i / irr-EK-tər SPY-nee) [1] or spinal erectors is a set of muscles that straighten and rotate the back.The spinal erectors work together with the glutes (gluteus maximus, gluteus medius and gluteus minimus) to maintain stable posture standing or sitting.
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Squeeze your mid-back muscles to drive your elbow up, rowing the weight. Keep your shoulders level and avoid rotating your lower back. Pause for a beat, then lower the weight back down.
Name Explanation Muscle US English [a] name of the muscle per Terminologia Anatomica (TA), [13] minus the term "muscle", with the words reordered occasionally for better sorting. Parts and bellies are listed out as separate rows, as they are sometimes considered separate muscles.
Single-arm bent-over dumbbell rows. Grab a single dumbbell. I recommend a 3- or 5-pound weight for beginners.Open your feet about hip-width apart and step one leg back into a staggered stance.
The muscles of the mid and upper back include the rhomboids, the lats, the traps, and the rear deltoids. Lower back muscles also assist in some pulling exercises. The biceps contain the short and ...
The back muscles can usually heal themselves within a couple of weeks, but the pain can be intense and debilitating. Other common sources of back pain include disc problems, such as degenerative disc disease or a lumbar disc herniation , many types of fractures, such as spondylolisthesis or an osteoporotic fracture, or osteoarthritis .
Squeeze your mid-back muscles to drive your elbow up, rowing the weight. Keep your shoulders level and avoid rotating your lower back. Pause for a beat, then lower the weight back down.