One of the longest, most exhausting, and tedious days I have in my split (See how these terms come full circle 👀) is Back Day. This is because the back has so many different large muscles. You have rear delts, traps, Chri'mas Tree (lower back) and the, oh so important, lats. Lats are the part of the physique that gives you a nice "V" shape. Takes you from Captain Crunch to Captain America. I ain't lying!
One of my favorite exercises for lat development is a Wide Grip Pull-Up. To be honest, I am more comfortable with a grip that leans towards a neutral grip and not as wide as my arms can reach. The reason for this is because if you put a lot of strain on your lats at their most extended point, you heighten the risk of sustaining an injury. You have to do what works best for you. You'll figure it out.
When it comes to exercise movements, you want to try to start each rep at a dead hang or an extended reach at least. When pulling up, focus on thrusting your chest up. Keeping your chest up will put more focus on your back and not on your biceps.
My rep range on back day is 10 sets of 10. That's right, 100 pull-ups. It sounds excessive at first, but this is working what I call "practical muscle". It's practical because if you were hanging off a cliff, you'll be glad you listened to the Cavemen at ManCaveHQ.
Grab a napkin, a plastic fork, your juice box, and go to the lunchroom and eat. Post all back day gym selfies (aka Gymies) with "#CleanYourPlate". Who's hungry???? #FreeLunch