Well it is back and bi day, so the pull-up is the go to. With multiple hand positions the pull-up can activate a range of muscles from the arms to most of the back. The activation of these muscles can cause gains in strength and size, especially by adding weights.
The pull-up in my routine is the warm up. They help to loosen up most of the upper body, but it is possible to get an extremely full workout solely on the bar. You choose how to do your back and bi day, but make sure you put in all the effort you can muster to ensure maximum results.
REAL EXTREME MOTIVATION STRENGTH PULL UPS
Source: worldfitnessmedia
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