Today I worked out back. I tend to do a rotation of four days for the different muscle groups. For example, Day 1 chest and triceps. Day 2 is back and biceps. Day 3 is shoulder and traps. Day 4 is legs. I feel one of the best two exercises you can do for your back is pull-ups and dead-lifts.
I like to start with pull-ups because I tend to need the most strength for them to get all the reps in that I want. After a good warm up of cardio its a good idea to use the lat pull-down machine if available and go very light weight just to get the range of motion and warm up the muscles you will be using in pull-ups. Its not a good idea to just jump into them because you can easily pull a muscle. After pull-ups I vary the other exercises and change up the routine each week just so my muscles do not get used to the same routine. Switching up your routine is necessary in order for muscle growth. So after a few more back exercises I finish with dead-lifts.
When performing dead-lifts make sure that you use good form. One extra piece of equipment to have in your gym bag that can be helpful for power lifting are straps. Lifting straps are great because they allow you to lift a lot of weight and focus on the muscle (in this case, your lower back) rather than on holding on to all that weight. Another useful thing straps are very helpful for are the lat-pull-down machine. Again instead of spending a lot of energy gripping the bar, you can use that energy and focus on pulling those elbows down to your sides and getting perfect form.
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