Set your hips back Prior to setting up for any type of free-weight row (T-bar, Dumbbell, Barbell), ensure you have set your hips back to activate your glutes/hamstrings which help support your lower back. Also make sure you have a nice wide base of support.
Deadlifts Begin your back day with deadlifts OR seperate your deadlifts with your hamstring day. Deadlifts aren’t an exercise you just throw into a session. Proper warm up time is required to make sure you don’t get injured.
Keep it simple Deadlifts, chin ups, barbell rows, T-bar rows, dumbbell rows, lat pull downs are the basics for developing strength and size.
Building strength Incorporating low reps and high reps. Building a strong base with technique and strength will enable you consistently progress as opposed to lifting the same weight and not changing after years of training. Progressively overloading with ‘increasing weight’ is the simplest and most effective way to build size and strength.
Don’t trust If you are a novice lifter, don’t trust your novice friends for advice. Hire a qualified professional to assist with technique and programming, Something I wish I did when I was starting out ?