Exercises that train the Lower back / erectors

The fastest way to train the Lower back / erectors is Conventional Deadlift, which covers 85% of a session on its own.

The erector spinae run either side of the spine and hold the torso rigid rather than moving it. That makes them a stabiliser in nearly everything you lift, and it means they are usually trained indirectly - by deadlifts, rows and carries - rather than by any exercise aimed at them.

Equipment that can take Lower back / erectors all the way to a session target on its own: Barbell, Bodyweight, Dumbbells, Kettlebells, Smith machine.

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

• Conventional Deadlift 85% BarbellProfessional
• Good Morning 80% BarbellProfessional
• Rack Pull 80% BarbellIntermediate
• Back Extension (45°) 80% Back extension bench
• Stiff-Leg Deadlift 75% BarbellProfessional
• Smith Machine Good Morning 75% Smith machine
• Romanian Deadlift 70% BarbellIntermediate
• Dumbbell Romanian Deadlift 70% DumbbellsIntermediate
• Superman 70% Bodyweight
• Sumo Deadlift 65% BarbellProfessional
• Smith Machine RDL 60% Smith machine
• Kettlebell Deadlift 60% KettlebellsIntermediate
• Trap-Bar Deadlift 60% BarbellIntermediate
• Dumbbell Deadlift 60% DumbbellsIntermediate
• Kettlebell Swing 55% KettlebellsIntermediate
• Band Good Morning 55% Resistance bands
• Bodyweight Good Morning 55% Bodyweight
• Band Romanian Deadlift 50% Resistance bands
• Kettlebell Sumo Deadlift 50% Kettlebells
• Cable Pull-Through 40% Cable machine
• Single-Leg Romanian Deadlift 40% DumbbellsIntermediate
• Barbell Row 40% BarbellIntermediate
• Pendlay Row 40% BarbellIntermediate
• T-Bar Row 35% BarbellProfessional
• Farmer's Carry 35% Dumbbells
• Barbell Squat 30% BarbellIntermediate
• Overhead Squat 30% BarbellIntermediate
• Cable Bent-Over Row 30% Cable machineIntermediate
• Kettlebell Farmer's Walk 30% Kettlebells
• Kettlebell Windmill 30% KettlebellsProfessional
• Front Squat 25% BarbellProfessional
• Kettlebell Front Squat 25% Kettlebells
• Two-Arm Kettlebell Row 25% Kettlebells
• Smith Machine Row 25% Smith machine
• Barbell Rear Delt Row 25% BarbellIntermediate
• Kettlebell Rear Delt Row 25% KettlebellsIntermediate
• Dumbbell Side Bend 25% Dumbbells
• Dumbbell Front Squat 20% DumbbellsIntermediate
• Kettlebell Squat 20% Kettlebells
• Dumbbell Row 20% Dumbbells
• Sumo Goblet Squat 20% Dumbbells
• Plank 20% Bodyweight
• TRX Plank 20% Suspension trainerIntermediate
• Smith Machine Squat 15% Smith machine
• Dumbbell Squat 15% Dumbbells
• Smith Machine Front Squat 15% Smith machine
• Barbell Reverse Lunge 15% BarbellIntermediate
• Sumo Squat 15% Dumbbells