Upper Back
iliocostalis thoracis
il-ee-oh-kos-TAH-lis tho-RAH-sis
Iliocostalis thoracis, mid erector spinae, runs parallel to spine from low-mid back to upper ribs, aiding thoracic extension and breathing. Supports rows, pulls, and posture in upper body training.
Open in 3D ViewerCommon Pain & Injury
Mid-back stiffness post-workout or slouching. Rarely alone symptomatic.
Anatomy & Function
Origin
Thoracolumbar fascia near iliac crest (low back fascia)
Insertion
Medial angles of ribs 6-10 (mid rib angles)
Actions
- Thoracic extension
- Lateral flexion
- Assists inspiration
Innervation
Dorsal rami of thoracic nerves
Muscle Relationships
Antagonists
Internal intercostalsObliques
Synergists
Longissimus thoracisSpinalis thoracis
Trigger Points
Muscle belly; refers to mid-back, scapula.
Stretches
1Cat-cow pose
2Thread the needle
3Thoracic extension over foam roller
Common Conditions
Thoracic strainPostural myofascial pain
Anatomical Parts
Left iliocostalis thoracisRight iliocostalis thoracis
FAQ
What is iliocostalis thoracis?
Mid-back erector for extension and posture.
Iliocostalis thoracis tightness?
Stretch with thoracic rotations and extensions.
Exercises for iliocostalis thoracis
20
Alternating Kettlebell Row
intermediate·kettlebells
Alternating Renegade Row
expert·kettlebells
Bent Over Barbell Row
beginner·barbell
Bent Over One-Arm Long Bar Row
beginner·barbell
Bent Over Two-Arm Long Bar Row
intermediate·barbell
Bent Over Two-Dumbbell Row
beginner·dumbbell
Bent Over Two-Dumbbell Row With Palms In
beginner·dumbbell
Bodyweight Mid Row
intermediate·other
Dumbbell Incline Row
beginner·dumbbell
Incline Bench Pull
beginner·barbell
Inverted Row
beginner
Inverted Row with Straps
beginner·other
Leverage High Row
beginner·machine
Lying Cambered Barbell Row
beginner·barbell
Lying T-Bar Row
intermediate·machine
Middle Back Shrug
intermediate·dumbbell
Middle Back Stretch
beginner
Mixed Grip Chin
expert·other
One-Arm Dumbbell Row
beginner·dumbbell
One-Arm Kettlebell Row
intermediate·kettlebells
Also Works iliocostalis thoracis
10
Anti-Gravity Press
beginner·barbell
Atlas Stones
expert·other
Axle Deadlift
intermediate·other
Back Flyes - With Bands
beginner·bands
Band Assisted Pull-Up
beginner·other
Band Pull Apart
beginner·bands
Barbell Deadlift
intermediate·barbell
Barbell Rear Delt Row
beginner·barbell
Barbell Shrug Behind The Back
beginner·barbell
Bent Over Low-Pulley Side Lateral
beginner·cable
Related Upper Back Muscles
Ascending part of left trapezius
Upper fibers of left trapezius elevate and retract scapula for shrugs and pulls. Key for posture and overhead strength. Left-side focus corrects imbalances.
Descending part of left trapezius
The descending part of the left trapezius fibers run downward from neck to scapula on the left side, aiding scapular depression and upward rotation. Key for pull-ups and lat work, preventing shoulder hike.
Descending part of right trapezius
The descending part of the right trapezius fibers slope from occiput to right scapula, depressing and upwardly rotating the scapula. Essential for balanced shoulder mechanics in bilateral lifts.
interspinalis thoracis
Tiny interspinalis thoracis muscles between thoracic spinous processes fine-tune extension.
longissimus thoracis
The longest erector spinae muscle, running parallel to the spine from sacrum to mid-back, it extends the spine and maintains upright posture. Essential for deadlifts, squats, and spinal stability in powerlifting. Weakness leads to back rounding under load.
rhomboid major
The rhomboid major is a diamond-shaped muscle between your shoulder blades, retracting the scapula for better posture. It stabilizes during rows, pull-ups, and presses, countering slouched shoulders in gym-goers. Weak rhomboids lead to rounded posture and shoulder issues.
rhomboid minor
The rhomboid minor, above the major, connects upper thoracic spine to the shoulder blade's inner border. It retracts and stabilizes the scapula during upper body pulls. Essential for posture correction in lifters with desk jobs.
semispinalis thoracis
Semispinalis thoracis is a deep erector spinae muscle from thoracic spine, extending the vertebral column. Maintains thoracic posture during deadlifts and rows. Prevents slouching in prolonged sitting.
Upper Back Pain Guide
Common causes and relief
Activities & Sports
See which activities use iliocostalis thoracis