Back Exercises

A Balanced Body, Supple Spine and an Ache Free Back is There for the Taking - Get Yours Now!

By Paul "Batman" O'Brien 

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. IMed., Dip. Adv. OBB, Dip. CHM, Pn1, PN-SSR, PN-NCA, M.AFPA., M.C.Th.A.

Back exercises form the final part of three core muscles groups that need to be worked in order to achieve impressive and quick gains. The back is neglected for many reasons in the average workout program. Some range form as simple as out of sight out of mind - you can't see your back muscles in the mirror (unless you really flexible) so what's the point in training them. Others say there back is too sore, and some just don't see the point.

The back exercises listed here are crucial not just from an aesthetic point of view but because they are functional in nature. The majority of back pain is caused by a weakness of the muscles - strengthen with these exercises and your back pain may well be behind you (sorry bad joke). People often over work their abs and neglect the back only worsening the condition.

Furthermore the back is a huge landscape upon which you can stimulate the body for that all important growth response. A well built back keeps you looking good in a suit, and allows you to perform better in your daily life. Not only that but proper posture, a problem for most, is an essential element in an attractive appearance.

On a deeper level, a healthy strong spine, keeps you younger, more energised and efficient. It aids in stimulating the mind and improves your mood, sleep and a whole host of other things.

If you'd really like to improve your health follow these back exercises, and remember, if you need a little more help and motivation putting together an effective exercises program and you suffer form back problems I highly recommend having your own personalised exercise program designed for you. Check out Online personal Training to learn more. Or check out my e-book Secrets of 7 Second Abs

Let's get to work now with these incredible back exercises.

Dead Lifts

  1. Stand upright, feet shoulder width apart, knees slightly bent.
  2. Bend your lower back and knees to lower the weights down your legs.
  3. Your Back must remain flat.
  4. Your lower back should be arched inwards slightly.
  5. Keep your head up throughout exercise.
  6. Stand upright using your lower back and legs, maintaining a flat back and keeping your head up.


Single Arm Row

  1. Stand upright next to a bench. Place one knee and one hand on the bench.
  2. Your Upper body should be parallel to floor.
  3. Keep your back flat, like you could serve dinner on it ;-)
  4. Hold one dumbbell with your arm extended.
  5. Raise dumbbell up to your midsection keeping back still throughout movement.
  6. Slowly lower dumbbell to start position and repeat. After desired number of reps repeat for other arm. 


Lying Bent Over Rows

  1. Lie face down on a flat or slightly inclined bench.
  2. Hold two dumbbells and let your arms hang down.
  3. Pull the dumbbells up towards your chest.
  4. Slowly lower the dumbbells back down and repeat.

The animations featured on this page are used with the kind permission of Ryan Lee and are part of his online training software - Fitness Generator.





Liked Back Exercises? Then you'll love the Ab Exercises

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