Erector spinae
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
![erector-spinae[1].jpg](https://i.imgur.com/lwFrkcf.jpg "erector-spinae[1].jpg")
How to get big spinal erectors without getting big glutes?
Seems like all the exercises that targets the low back, at the same time targets the glutes to an ever greater extent.
>>36791969
Hyper extensions.
Ab wheel
>>36791997
Arent those bad for you, like may give you slipped discs? Or is that broscience?
![LVBackExtension[1].gif](https://i.imgur.com/aMolsWc.gif "LVBackExtension[1].gif")
>>36791969
my gym has this machine? is it good
>>36792019
If you do them right they're fine.
>not wanting big glutes for the sloots
>>36791969
Deadlifts hit erectors harder than glutes. It hits your erectors, hams, then glutes in that order
![84287170[1].jpg](https://i.imgur.com/mVgQ4d5.jpg "84287170[1].jpg")
>>36792070
>deadlift hit hams harder than glutes
>>36791969
Look isometric exercises (ab wheel, planks etc). Stuff like back extensions and deadlifts look like they hit the back a lot, but they are usually more of a glute + hamstring thing.
>>36792222
>Stuff like back extensions and deadlifts look like they hit the back a lot, but they are usually more of a glute + hamstring thing.
this
>>36792070
Wrong
>>36792070
These are the retards giving advice on /fit/
If your hamstring and erectors gets hit harder than glutes during deadlift, you have srs shit form
>>36793627
You're wrong. Erectors are the primary target.
>>36791969
weighted supermen
>>36792070
>>36792119
>>36793627
>>36793782
ITT: autists who think a complex compound movement will work exactly the same for everyone.
>>36791969
Seated rows, with a spinal articulation. Lean the fuck forward and back as you row.
>>36793782
Erectors don't even move the weight. The deadlift is primarily a hip extension movement, and is dominated by the glutes and hamstrings. You definitely work the fuck out of your erectors, but they aren't what is "primarily targeted". They don't even move the fucking bar. It's like claiming the squat is primarily an abs exercise.
>>36791969
Rack pulls and cable rows with and close grip handle pulled straight to the lower abdomen should both work well
Hyperextensions.
I PR'd 315 the other day.
My erectors are juicy as fuck
