Alright here are the 4 back exercises that I do during my pull workout. I always start with some heavy t bar rows using the wide grip handles getting a big stretch at the bottom and a nice squeeze at the top to work primarily my traps and rhomboids. If you don’t have this machine, any chest supported horizontal row will do just fine. Then after that I’ll do some vertical pulldowns for the teres muscles and a bit of lats, and if for some reason you don’t have that, then regular pull ups will be a similar alternative. Then to train the lumbar or lower lat, I’ll do some single arm lat pulldowns, making sure to keep my body upright so that my arm is actually pulling in front of me and not overhead. And finally I’ll finish off with some barbell rows, because they are extremely fun. I know it is a little bit redundant, since I’m already doing a horizontal row, but the pump afterwards is insane.
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