Lie flat on your tummy on a firm surface. Bend your arms and place your hands at either side of your head. Now raise your head and shoulders slightly, not too much. Squeeze your butt slightly at the same time. Do not lift your feet or knees off the floor. Return to starting position. You will feel this working your lower back towards the end of the first or second set. Remember if you haven't trained this area for a while you will have sore lower back muscles when you first start using this exercise as this is one of the bodies weakest areas.

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If you suffer from neck problems use this exercise rather than "behind the neck". Seated, facing the pulley machine, place a wide underhand grip on the bar about shoulder width apart. Pull the bar down to your upper chest, squeezing your upper back muscles together for a short pause.

Keep your midsection firm and your chest out, keep your head up. Slowly return the bar back towards the pulley stopping when you feel the stretch, then repeat the exercise until you have completed your reps.