One of the best ways (After increasing inner core temp-warm-up) to start back is with the cable row. The scapula and humerus has a rhythm with one-another. Its the perfect environment to set the stage for a dynamic back workout. Think anterior correctness after sitting, driving, and being forward flexed at the workplace. When we stand we work on the entire kinetic chain. You can also kneel – bring the pulley down level to your waist line…this will lesson the force trickling through the entire body, and keep it in the range of the back to the ground base. This will increase force production in the back…why? Because we have less joints moving. Whats moving the joints? Muscles. What are muscles? Internal forces. The body always gets out of work with internal forces. The speeding bullet is damaging…not the size of the bullet. Are you with me? Its not what you do…it’s how you do it.