There are many exercise machines designed to work the neck, arms and upper back, but there is one piece of equipment that focuses on your lower core muscles — a back machine. Back machines ...

The best back exercises ... lower it back down. Once the set is done, do the same with the other arm. Concentrate on muscle activation as you perform the row. Kettlebells are the perfect equipment ...

Best lower back exercise you can do in a regular gym: back extensions Look around your local gym, and there’s a good chance you’ll find a “machine” that is just a strangely angled bench.

In this six-part series, we'll give you quick exercises for different body parts every week to help you stay limber at your desk.