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!