Newton | chair | forward , knee bent slightly

Any form of rowing exercise (seated rows, lat machines) brings plenty of critical back muscles into play, says Newton, and the one-arm dumbbell row is as good as any. Put your right hand on the weight bench, arm straight, elbow locked. Put your left leg back, knee locked; right leg forward, knee bent slightly. Keep your back flat. Holding the dumbbell in your left hand, pull it straight up to your chest, keeping your arm in close to your side. Eight to 12 reps with the left arm, then repeat with the right.

Pull-Ups
Pull-ups are a terrific back strengthener, but the problem is that many people can’t do them. If a pull-up is too hard, try “negative” pull-ups first. Step up on a chair so that your chin is already above the bar. Step off the chair and lower yourself slowly. Repeat. Pull-ups can be done anytime — the local playground, a handy tree limb — if you’re not shy about pursuing consummate fitness.

Finally, remember this is only a start. Don’t marry yourself to this routine, or any other. Despite advice to the contrary, there is no greatest routine. “Variety is really the key to success,” says Newton. “If you don’t add variety, your muscles stagnate. Plus, if you’re bored you’re not going to be putting much into your training.”

"VARIETY IS REALLY THE KEY TO SUCCESS...[WITHOUT IT,] YOUR MUSCLES STAGNATE," SAYS NEWTON. "PLUS, IF YOU'RE BORED, YOU'RE NOT GOING TO BE PUTTING MUCH INTO YOUR TRAINING."