mrmark

This is my current back routine:

3x wide gripped chins
3x bar row (shoulder width)
3x wide pull down
3x cable row (narrow grip)

then I finish off with 2-3 sets of deadlifts focusing and moving fairly slowly.

Am I doing too much? Should I add a dedicated rear delt exercise, and if so, any suggestions? Comments would be much appreciated.

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TJ Cline

Looks ok to me, I like to do a few extra sets for back so 12 sets is about what I do for lats.

Scott17

Personally i love they way incline DB rows feel.

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dontsurfonmytur

i like close grip chins/downs too

KarlW

I wouldn't do WG chins AND WG pulldowns in the same workout. Maybe do Reverse CG chins or pulldowns.

What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

AKIRA

Deadlifts AFTER all that? Hmm.

Now I dont see why youd need more rear delt work cuz of the rows (somehow this seems familiar). However, from answers I have received myself, Id say it depends on how much work you do to the anterior head on other days that would make me think you may or may not beed a post. exercise. CowPimp?

Either way, I like it.

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CowPimp

I'm not a big fan of the deadlifts at the end. I think deadlifts should be done with your lower body, but lots of people do have success putting them on back day. If you really want to focus on getting your back involved to the highest degree, I would do really high rack deadlifts just focusing on the lockout.


I agree with that. I would also do one of those movements with a more moderate grip, and probably using a supinated hand orientation to get some externally rotated hand positions in there and of course move a little extra weight.


Yeah, I say it really comes down to whether or not he's been performing unbalanced routines in the past, and what he currently does in terms of pressing/anterior musculature. I might throw in a little rotator cuff work in at the end instead, focusing primarily on external rotation (Which your rear delts are involved in as well). In the vast majority of people, save for certain kinds of athletes (Swimmers specializing in the backstroke for example), the muscles involved in internal rotation are way stronger than the muscles involved in external rotation, so additional volume for the external rotators is a welcome addition.

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