Best warm up should prepare your body and mind for action. Will help to avoid injury. Every warm-up will be different, depending on your fitness level and the goal of your workout. Here are three of my favorite warm up exercises for back.
Standing Overhead Arms
Step 1: Stand with feet apart. Keep your legs slightly bent. Position your hands in front of you. Interlace your fingers. Step 2: Extend your arms overhead. Pull as high as you can. Hold this position for 10-20 sec.
Standing Side Single Arm
Step 1: Stand straight with feet shoulder width apart. Position Your hands on your hips. Step 2: Raise one arm overhead and bend your body toward one side. Hold for 10-20 sec. Repeat with other side.
Reaching the floor
Step 1: Stand straight with wider than feet shoulder width apart. position your hands on your hips. Step 2: Without bending your legs, reach down to the floor. Hold the position for 15-25 sec.