Your goal is to get to this angle with back perfectly flat, arms still outstretched and palms facing down. - photos by Daviot Kelly/Staff Reporter

Daviot Kelly, Staff Reporter

This week, Flair continues the series on the home gym alternative with a look on exercises for the back.

Many people neglect back training because this muscle is not one that typically can be seen in the mirror, unlike the chest and the arms. However, a fully developed back serves to improve your posture by providing much needed strength for every day chores that require pulling.

For this area, Richard recommends two exercises that will help strengthen the back without breaking it.

First, stand with legs apart arms outstretched; palms facing upward. Then, while keeping the back straight, lower your body at the waist. This exercise also works your arms because as you dip, turn your palms face down.

The second exercise is similar to the first except with this one you will be using a broom or mop stick. Hold the stick in front of you, arms outstretched. Repeat the bending motion as with the first exercise, remembering not to curve the back.

For both exercises, do between 10 and 12 repetitions of three sets each.

Additional source: http://bodybuilding.about.com/.

Start this exercise from a standing position with stick held as shown.

Bend your upper body at the waist, keeping back straight.

Start with arms outstretched and legs slightly apart.

Slowly lower your upper body keeping the back straight. Richard says this exercise is also good for the arms as at the start, the palms faced upwards. As you lower, turn the palms down.