ive become very good actually with regards to my back lately. i used to muddle through my workouts using alot of momentum, or a very fast rep speed.
my workout looks like this:
2 warmup sets of pulldowns: rep speed. 2 sec pos. 2 sec neg. i keep this rep speed to ensure i dont swing the weight or use my lower back to pull back. im basically locked in with a slight lean back and a medium grip.
3 working sets with a pretty decent weight, but i dont break form. strong emphasis on the pull, when i hit the stick point i give a strong contraction and pull my tricep to my side, to ensure my lats contract. (just giving a visualization)
next 3-4 sets of bent rows or tbar rows. 2 sec pos/neg again. emphasis here is on the full contraction and keeping my shoulders set, i dont allow them to roll forward.it keeps the tension on the lats and also brings your romboids into play.
next...str bar pulldowns. fairly light weight so i dont use my triceps to pull down. slow rep speed again. i think about keeping my shoulders down and not letting tension off my lats....so at the top i dont "stretch". probably about 3 sets here.
the biggest thing i have found with my back training is the slower rep speed to ensure i keep constant muscle tension. i should be able to stop at any point in the motion controlled. alot of people use momentum in pulldowns and rows. i pull slowly to the stick point and then contract hard thru it to a slight isometric hold. its different than weight lifting in that its weight training. training thru a range of motion to stimulate the muscle, instead of shooting for a weight or number and slopping thru it to the goal. its made phenomenal strides for my training, and i actually get comments on my back as of late, when i used to consider it my weakest bodypart.
hope that helps.
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