By Paul J.O’Brien

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.

www.Strong-in-7-Seconds.Com

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 their 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 below, and remember, you can take all the guess work out of training and have the most effective and intense workout of your life when you follow my step by step 7 week course, 7 Seconds to Build A Perfect Body, the Scientifically Proven Method for Transforming Your Body in Just Seconds! Over 250 pages and filled with more than 100 photos it will transform your body from your face down to your toes, sculpting your physique and letting you develop astonishing strength with just seconds of exercise.

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.

Add these back exercises into your workout routines and you will soon have a strong, supple back, that is both great to look at and functionally efficient. You will be able to reduce your back pain and be able to perform your daily chores and activities with greater ease.

You can take all the guess work out of training and have the most effective and intense workout of your life when you follow my step by step 7 week course, 7 Seconds to Build A Perfect Body, the Scientifically Proven Method for Transforming Your Body in Just Seconds! Over 250 pages and filled with more than 100 photos it will transform your body from your face down to your toes, sculpting your physique and letting you develop astonishing strength with just seconds of exercise.

All the best,

Paul J.O’Brien

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.

www.Strong-in-7-Seconds.Com

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About the Author: Paul J.O’Brien is an international recognized expert in Isometric Training and physcial performance, a certified personal trainer, licenced acupuncturist and western clinical medic and writer. Paul is the author of “7 Seconds to A Perfect Body,” which teaches you how to develop a lean muscular physique without drugs, supplements or equipment using secrets of the forgotten founders of fitness. Learn how to get rid of stubborn fat, increase your lean muscle tissue, sculpt your phsyique and skyrocket your strength by visiting: www.Strong-in-7-Seconds.Com