"Strong back strong man."-Bill Kazmaier. You rarely see a weak man with a strong back. You rarely see a strong man with a weak back. A back lays the foundation for proper scapula retraction and stability for upper body pressing movements and maintaining safe and proper spinal alignment during compound lower body lifts. A strong back will not only help you squat, bench, and deadlift more but also be more capable of moving yourself and maintaining good posture which becomes more important as you age. Safety and technique always come first.
1)Weighted pull ups are a great exercise fpr you lats and biceps. Do 2 or 3 sets of 5-10 reps with weight and this will help you strengthen your upper back greatly.
2) Single arm lat pull down with weight and band resistance will hit the same muscle groups as a pull up or a lat pull down but in a slightly different angle due to the angle change. I feel a greater stretch in between my shoulder blades and the single arm unilateral work feels great after lat pulldowns and weighted pull ups.
3) Single arm rope sled drags allow you to perfo an athletic movement that mimics the movement patterns of a seated row. You are pulling in a different plane. Instead of pulling your arms down you are pulling them towards you engaging the latissimus dorsi, erector spinae, rear delts, biceps, and lower and middle trapezius. I went for a slow and controlled pull, one arm at a time.
4) Pendlay rows are my favorite version of row and they more closely mimic the recruitment patterns seen in the deadlift. A pendlay row is a bent over row that you begin from your conventional deadlift position. You row the bar to a point at or below your sternum in a smooth controlled way and let the weight settle on the floor completely each rep before performing the next one. This teaches you to break momentum every rep, just like you would in the deadlift. I prefer to allow my torso to move up a little as I row rather than requiring it to remain parallel with the ground as in a stricter traditional barbell row. I do this because, again, it makes it more specific and transferrable to the deadlift...... Website on the way.