new back routine

[toughdawg]

i need a new back routine, i need something new to mix it up. this is what ive been doing:

wide grip weighted pullups
close grip pulldowns
upright rows with palms facing out, bent at a 30 degree angle
deadlifts

any ideas?

 

[tzan]

This is what my back routine looks like:

Deadlifts
Widegrip Pulldown
DB Rows
Cable Rows

Good Pump

 

[acuraman]

I do
sumo deadlifts
cable rows
wide and narrow grip pulldowns
and a couple of the back machines to really tear up my back.

Works good if I can ever get my lower back healthy again.

 

[uNOwho]

don't forget pull-ups. those will give you a good workout too.

widegrip
reverse (as told to me in another post)
shoulder width

i like them all, some are hard other's are easy...

~p~

 

[Big Buck]

widegrip lat pull down
seated cable row
deadlifts
bentover rows
upright rows

And I do pull-ups 3x a week after I run....

 

[Blood&Iron]

Well for what it's worth here's my current back workout(with biceps, rear delts, and traps thrown in):

Weighted Chins
Isolateral Seated Hammer Strength Row
Rack Deadlifts
Machine Pullovers
Isolateral Spider Curls(90 degrees)
Reverse Machine Fly
Smith Shrugs

 

[cure]

I don't know but i generally use upright rows for shoulders and tend to do

Bent Over Barbell rows
Deadlifts
Pull-downs
1-arm dumbell rows
weighted hyperextensions

All using extremely heavy weight for 6 reps. Full range of motion, perfect form.

 

[the People's Champ]

I don't know but i generally use upright rows for shoulders and tend to do

Bent Over Barbell rows
Deadlifts
Pull-downs
1-arm dumbell rows
weighted hyperextensions

All using extremely heavy weight for 6 reps. Full range of motion, perfect form.

my routine is similar.

wide grip chins
deads
bent over bb rows
machine pullovers
1 arm db rows
close grip pulldowns

 

[DaCypher]

Well for what it's worth here's my current back workout(with biceps, rear delts, and traps thrown in):

Weighted Chins
Isolateral Seated Hammer Strength Row
Rack Deadlifts
Machine Pullovers
Isolateral Spider Curls(90 degrees)
Reverse Machine Fly
Smith Shrugs

Rack deadlifts are when you lift from approximately knee level, right? Do you find these isolate the upper body more than a full deadlift? Or do you just like them because you can go heavier?

 

[Blood&Iron]

Rack deadlifts are when you lift from approximately knee level, right? Do you find these isolate the upper body more than a full deadlift? Or do you just like them because you can go heavier?

I'm generally of the opinion that one should choose either squats OR deadlifts, as doing both when you're training hard just ends up being too much--at least in my case. Since I've got my routine split up into a leg day, back day, and chest day I also try to focus on the particular muscle I'm working and give everything else a rest. Regular deadlifts are a whole-body lift, rack deadlifts tend to use a bit of leg strength, but mostly emphasize the back, traps, etc. When I do rack deadlifts I start the movement at about 1-2 inches above my knees. Plus, yes, I get to go heavier--though I've dropped the weight and focused on my form, since I got a bit carried away in trying to up my poundages, and my low-back was not happy. Feels much better now.

 

[theoak01]

here is a sweet routine

upperback
yates rows 3x6-8
t-bar rows(old school with the olympic bar in the corner) 3xfailure
seated cable rows 3x6-8

lower back
hyperextensions 2 warm up sets
deadlifts 5x5

 

[DaCypher]

I'm generally of the opinion that one should choose either squats OR deadlifts, as doing both when you're training hard just ends up being too much--at least in my case. Since I've got my routine split up into a leg day, back day, and chest day I also try to focus on the particular muscle I'm working and give everything else a rest. Regular deadlifts are a whole-body lift, rack deadlifts tend to use a bit of leg strength, but mostly emphasize the back, traps, etc. When I do rack deadlifts I start the movement at about 1-2 inches above my knees. Plus, yes, I get to go heavier--though I've dropped the weight and focused on my form, since I got a bit carried away in trying to up my poundages, and my low-back was not happy. Feels much better now.

That makes some sense. By the way, do you use a traditional stance when deadlifting? By traditional I mean feet approximately shoulder width and hands slightly wider (at least I think thats traditional). Lately I've been doing full deads on back day with a wide stance and hands inside the legs but I seem to be getting more sore in my glutes/lower back than anything else.

 

[OMEGA]

when I am lazy

5-6 sets of deadlifts with some dumbellshrugs and pec-dec-reardelts thrown in.

 

[Blood&Iron]

That makes some sense. By the way, do you use a traditional stance when deadlifting? By traditional I mean feet approximately shoulder width and hands slightly wider (at least I think thats traditional). Lately I've been doing full deads on back day with a wide stance and hands inside the legs but I seem to be getting more sore in my glutes/lower back than anything else.

What you're doing are called sumo deadlifts. Generally, I prefer regular deadlifts--though do whatever is most comfortable--but I actually very rarely perform deads. I no longer perform full-body workouts, and I don't really feel there is any good place to fit deads without some considerable overlap in the muscle groups I work. This results in not giving my legs sufficient recovery time. I'm not a powerlifter so I'm not really worried about dropping any particular lift even if it's as revered as the dead.