Started off with a nice bike ride to warm up and the settled in for a little back and biceps stimulation. I decided to mix things up a bit with some movements I rarely use and used super sets in pre exhaust mode to prevent further wrist damage. For example, nothing stimulated my entire back like doing dead lifts back before I injured my wrist. So for this routine I decided to pre-exhaust with a moderate set of Smith Rows and then went directly to the rack for some racked dead lifts. The rows allowed me to drop weight on the dead lifts and keeping the bar about 10 inches off the floor took the hammies out of it a bit and made it a little easier to safely control.
I also combined Dumbbell Pull Over’s with Straight Arm Push Downs. There is either something wrong with my form or my back greatly over powers my triceps
because my triceps were screaming at the end of both of these movements. In fact I could hardly complete another rep after the Pull Over’s. After briefly touching up the biceps I logged one of the most intense 21 minutes of sprints ever and jumped back on my bike for a one mile cool down (the trip home
Hello Knight. You are correct when you assume the problem is one of the back muscles being far stronger and harder to exhaust than your triceps. The back is a tough collection of stubborn muscles that are used to being abused. What I would suggest is to use the exercises you mentioned as finishing moves after you complete a challenging back workout comprised of bigger movements. With the back already thoroughly fatigued moving on to pullovers and standing pulldowns (what you called straight arm pushdowns), you should have an easier time isolating the back and taking a fair bit of the triceps out of the movements. Also, be sure to keep your elbows bent and pointed outward. This is especially important for the standing pulldowns.
I will also lay this on the table as well: don't do the two exercises you mentioned together, back to back, in a lifting session. The overall mechanics are too similar. If you can imagine standing up and doing a pullover you can see that its essentially the same movement as your standing pulldown. You could use one as a warm up and the other as a finisher, but I would avoid doing them back to back.