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Thread: HELP! What is this muscle group called? and how can i target it??

  1. #1
    Wannabebig Member OcSurfDude's Avatar
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    HELP! What is this muscle group called? and how can i target it??

    hey guys here is a picture of the muscle group im talking about



    heres a full body shot to make it more relative.




    what is this muscle group called and what exercises are best to make this area as accentuated as possible??

    thanks.
    Last edited by OcSurfDude; 05-05-2008 at 02:03 PM.

  2. #2
    shot a man in reno Mik's Avatar
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    Are you talking about erectors/lower back? If so deads.

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    GFH Lones Green's Avatar
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    honestly the low back isn't made up of too much muscle.

    THAT SAID, do all types of deadlifts, all types of good mornings, reverse hypers, back raises, and pull throughs.

    to keep it simple, your lower back is very important and is often neglected.
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    Wannabebig Member OcSurfDude's Avatar
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    Quote Originally Posted by Mik View Post
    Are you talking about erectors/lower back? If so deads.

    are the two lines going across his lower back called erectors?



    i want those lines to be really defined/accentuated even a bit moreso than the guy in the picture.

    so deadlifts would help with that. anything else? what about those lower back extensions


  5. #5
    Senior Member BFGUITAR's Avatar
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    Yeh that would work.

    Deadlift and squat heavy and do some high reps isolation like that exercise. But REALLY, deadlifts will do the trick. No one has a good lower back if they dont deadlift generally speaking.

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    Wannabebig Member OcSurfDude's Avatar
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    Quote Originally Posted by BFGUITAR View Post
    Yeh that would work.

    Deadlift and squat heavy and do some high reps isolation like that exercise. But REALLY, deadlifts will do the trick. No one has a good lower back if they dont deadlift generally speaking.

    are deadlifts safe for ppl who are relatively new to working out the lower back arrea
    or should i start out with something a bit easier and work my way in?

    how about that one machine where it has a bar that is perpindicular to your body and you place your foot on these two foot rests and you lift up with two handle bars. is that any good for the lower back?

  7. #7
    shot a man in reno Mik's Avatar
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    Here is an article you may want to check out for more info

    http://www.t-nation.com/readTopic.do?id=532962

  8. #8
    GFH Lones Green's Avatar
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    Quote Originally Posted by OcSurfDude View Post
    are deadlifts safe for ppl who are relatively new to working out the lower back arrea
    or should i start out with something a bit easier and work my way in?

    how about that one machine where it has a bar that is perpindicular to your body and you place your foot on these two foot rests and you lift up with two handle bars. is that any good for the lower back?
    i think deadlifts, if executed correctly, are fine to start with. machines are not as effective. just watch videos of CREDIBLE people deadlifting. get your form down and start with just the bar.
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  9. #9
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by OcSurfDude View Post
    are the two lines going across his lower back called erectors?



    i want those lines to be really defined/accentuated even a bit moreso than the guy in the picture.

    so deadlifts would help with that. anything else? what about those lower back extensions

    That's a glute/ham raise apparatus, isn't it?

    And what lines are you talking about? You show a back picture in the first post and the second pic has a guy from the side.
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    That's a glute/ham raise apparatus, isn't it?
    That looks like a hyper extension.

    To the original poster, I second what everyone else has said. But it sounds to me like you're approaching this from too much of a body building perspective. The low back shouldn't really be targeted directly in the same way you would target biceps or chest. Rather you should learn how to do posterior chain exercises, so that your low back gets strengthened along with your glutes and hams. The deadlift is the best place to start here.

  11. #11
    WannabePLer fpr's Avatar
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    erector spinae, they're a group of muscles that run the entire length of the back

  12. #12
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by fpr View Post
    erector spinae, they're a group of muscles that run the entire length of the back
    x10 unless you mean the horizontil lines at the bottom of the back?
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  13. #13
    schmitty199
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    In addition to whats been mentioned in this thread, I really feel it in my lower back on glute-hams as well.
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