Looking for guidance on a back workout routine. I rotate between three groups: legs, chest, back. Not super strict, just as often as I can get into the gym. I am at the point where I have started to add in more free weights and less machines. Found some good ones for legs and chest, but not as many for back. Plus the machines I use for back seem pretty good anyway. Also, some places online listed deadlift as a back workout but it seems like more of a leg workout to me.
Deadlift works the posterior chain mostly---lower back, hamstrings and glutes. Deadlifts are the best exercise for lower back. Once your muscles develop you will notice the difference immediately in how easily you are able to maintain good posture while standing, sitting etc.
The caveat is that you have to make sure you get the form right when you do them. Otherwise (best case) you'll end up using the wrong muscles (like your legs) or (worst case) hurt your back. Maybe others here can help you get the form right because I'm not sure how to.
Apart from deadlifts I haven't felt the need to do anything else for lower back. There are other muscles to target in the back though. I like to do barbell rows for the upper back and pull-ups for the lats.
Yep. Anything posterior chain related should be worked well enough if you do any hip-hinge movements.
Thank you for your response. I will consider deadlift part of my back routine and add your recommendations.
Is it okay to use a smith machine for deadlift or better to just modify to dumbbell?
Not who you're asking to, but I would always recommend to use a free weight barbell when deadlifting. The Smith machine is something I always avoid because it takes away the factor of stability, and when you don't train it you will notice if you switch to free weights after training with the Smith machine that you will lift less. As for dumbbells, I honestly do not think there are any of those heavy enough to practice the deadlift with them, and even then I think your form would suffer heavily from it.
If you need some theory on how to perform them with good form, I think this video is ideal for it.
I found a YouTube link in your comment. Here are links to the same video on alternative frontends that protect your privacy:
Ideally you would use a freestanding barbell, but a dumbbell modification is perfectly okay. You'll lose out on working a lot of your stabilizers and will likely have to favor your back or legs with positioning at a smith machine and it makes the overall movement of the exercise pretty awkward and ineffective.
IMO, unless, you're a powerlifter (or plan to get strong at deadlifts in specific), you shouldn't. Deadlift is completely useless for hypertrophy. If you want someone to work the posterior chain, consider rdls [glute dominant] or sldls [hamstring dominant]. Keep chasing them gains!
I like to recommend this site as a quick reference guide to find exercises if I want to change things up when planning for a workout. There is a directory sorted by muscle group and articles that are actually fairly well written, including citations usually if that interests you. I linked to the general article because it links to the more specific muscle groups from it because like most exercise focused sites it can be a little tough to navigate.
As another user noted, deadlifts when done with good form will work your traps and spinal erectors along with the rest of the posterior chain. Take some time to really make sure you have good form before you hurt yourself when you try to push higher weights.
I strongly recommend following a more strict workout in the beginning rather than winging it so that you don't start yourself off with major muscle imbalances. At the very least, add in some bicep work on your back day, triceps on your chest day, and abs and shoulders whenever you can squeeze them in.
some places online listed deadlift as a back workout but it seems like more of a leg workout to me.
I agree with you. I would put the deadlift on the leg day.
Alright, I'm gonna try to summarize my answer in a few points. Please note that I assume you're training strictly for hypertrophy.
- ALWAYS prefer using machines/stable exercises over free weights. They're objectively better than free weights. However, this doesn't mean free weights are useless and that you can't do one or two barbell rows if you enjoy them.
- Intensity ALWAYS beats volume. Check out Paul Carter's pinned posts on volume/frequency and so on... He's amazing.
- I'd say your workout only needs, let's say, 4-5 exercises. One row, one shrugging motion and 1-2 pulldown variations and maybe a rear delt fly.
- Deadlifts are posterior chain exercise and completely useless for hypertrophy. Do them if you want to be a powerlifter or like the exercise, just know there are MUCH better alternatives out there, like the SLDL (stiff leg deadlift, hamstring dominant) or rdl (romanian deadlift, glute dominant) Keep going!
like the SLDL (stiff leg deadlift, hamstring dominant) or rdl (romanian deadlift, glute dominant)
Are they still good if you do dumbbell variants of these exercises?
Still better than the deadlift, however I prefer barbells over dumbbells on this one. Much easier to progressive overload on imo
