I starting to hit the weights gym for 10min each lunch time.

Day 3 = Back
If i were to do a single exercise for the back what would it be? Or do I really need to do a combo i.e. lower and upper back

Currently doing olympic bar front rows and behind the neck pull downs but would like the opinion of someone who actually knows what they are doing.

Ta

lie on one of these for 12 minutes a day

Pullups obviously.

Slow and steady, not jumping jack in the box cheating flicking your legs about ones.

Wide grip pull ups. Nice and slow. When you get to the top move your chin to each hand in turn.

I was told going behind the neck with lat/v pulldowns was a bad idea

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Is there such a thing as a half pullup? Not sure i can do more than 4 full pullups at the moment – so my 10min work out will end up being a 1min workout.

use a low bar with feet on the floor straight out in front – like an upside down pressup – better though is lat pull downs with less than your body weight to start building strength

i suppose fighter pull-ups are not on the menu yet!

If you can’t do full normal pull ups try putting your one foot on the back of a chair or weights bench about 4 foot away. Move it closer to make it easier or further away to make it harder

its all about the pull ups then when you can do no more get on the bent over rows.

for epic rides i find supermans really help strenghten up the bottom of your back.

iDave… been trying to find a demonstration of fighter pull-ups… any suggestions?

Thanks for the chair trick. Will do.

I will add supermans to my stretching routine at ehome(no equipment).