T Nutrition and Fitness (TNF) founder and personal trainer, Joel Twinem, addressed the commonly neglected spinal erectors, colloquially known as the abs of the back. These muscles run along the spine and comprise the center third of the back musculature.
Underdeveloped erectors can cause the back to appear flat. Thick erectors create depth in the mid-back. Often underprioritized compared to the lats and traps, the erectors create a dense, three-dimensional upper posterior aesthetic and help with hip hinge pulling movements like deadlifts and rack pulls.
Joel Twinem’s Top Erector Exercises
- Pin-loaded seated hyperextensions
- T-Bar row hyperextensions
- Machine plate-loaded hyperextensions
Erectors bring life to the back. People talk about density [and] thickness…referring to the erectors without realizing it.
—Joel Twinem
The Case for Erector Isolation
Loaded hip-hinging movements like bent-over rows and deadlifts are erector staples, since erectors lift the torso upright. “My erectors are quite thick and I attribute that to the fact that I have done heavy hinge movements for years,” Twinem asserted.
Rather than relying solely on compound exercises, Twinem encouraged implementing exercises isolating erectors. Drawing parallels to ab training, he noted, “What do we do when we try to train the abs? We put something against the back…we should be able to do the same thing with the erectors.”
Exercise examples include chest-supported isometric holds and T-bar row variants, adapted to minimize glute and hamstring involvement. Twinem’s approach is based on anecdotal experience but aligns with data on muscle hypertrophy and fatigue management. Isolating muscle groups can promote hypertrophy and reduce unnecessary fatigue.
Literature supports training spinal extensors separately for postural and strength adaptations, even in trained populations. (1)
[Related: The Best Back and Biceps Workouts for Building Muscle]
Chest-Supported Hyperextensions
One of Twimen’s preferred erector-building techniques involves using an upright chest-supported row machine. Instead of bending and extending the arms like during rows, maintain isometric tension in spinal extension.
To do seated hyperextensions:
- Grip the bar handles with extended arms.
- Protract the shoulder forward.
- Keeping the back straight, drive the torso back away from the bench.
- Repeat
If physical chest discomfort results from leaning into the padding, Twinem advised building a tolerance. Test several machine setups to find the best loading patterns for your structure. If exercises don’t feel good, modify or swap them.
Chest-supported hyperextensions can be replicated via various machine variations. Twinem prefers seated upright movements and modified T-bar row hyperextensions.
These exercises allow for long-term progressive overload, isolate the spinal erectors by minimizing hip and hamstring involvement, and produce low systemic fatigue.
Isolation exercises, like Romanian deadlifts (RDLs), can benefit beginners with limited compound hinging experience. If your erectors lag compared to other back muscles, start with isolation techniques before back training.
More Training Content
- The 10 Best Arm Exercises to Add to Your Routine, Plus 5 Full Workouts
- 3 Reasons Why Upright Rows Are Bad
- Your Upper Chest Isn’t Growing Because You’re Pressing at the Wrong Angle
Reference
- Steele J, Bruce-Low S, Smith D. A review of the specificity of exercises designed for conditioning the lumbar extensors. Br J Sports Med. 2015 Mar;49(5):291-7. doi: 10.1136/bjsports-2013-092197. Epub 2013 Oct 3. PMID: 24092889.
Featured image: @elluminate_me on Instagram
