Alternative to Rows
Terytha
Posts: 2,097 Member
I've been doing Stronglifts 5x5 because its simple, straightforward and enjoyable enough, except...
I really, really hate rows. Like. HATE. They're uncomfortable, I keep hurting my back because the form is hard for me, I feel self conscious and weird doing them in public... ugh. The worst.
I see absolutely zero meaning in forcing myself to do something I hate so I'm gonna stop, but I do want to keep myself relatively balanced for exercises so, to that end: what's a good alternative exercise for rows? I was thinking maybe like pullups?
I really, really hate rows. Like. HATE. They're uncomfortable, I keep hurting my back because the form is hard for me, I feel self conscious and weird doing them in public... ugh. The worst.
I see absolutely zero meaning in forcing myself to do something I hate so I'm gonna stop, but I do want to keep myself relatively balanced for exercises so, to that end: what's a good alternative exercise for rows? I was thinking maybe like pullups?
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Replies
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Is there a cable station in the gym? I find seated cable rows more pleasant than barbell/dumbell rows
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If you're at a gym or have a pimped up home gym:
* cable rows
* cable upright rows
If you're a regular Jane/John Q Public:
* DB rows
* piston upright rows
Ideas sourced from my ratty and tattered copy of "The 15 Best Exercises: Secrets from Men's Health Magazine" (2005)
Note: if you don't have access to DBs, grab a pair of heavy things 😉0 -
I have issues with rows as well. They make my tendonitis flare up in my elbows and cause a weird clicking in my wrists. I have been known to sub pull-ups/chin-ups or lat pulldowns.1
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Sorry to hear your frustration.
First I d like to address that "form" didn't cause your injury(s) rather load did. More specifically volume and intensity without any regulation other than add until you fail. Poor governing especially at a lift that a 20kg barbell can be 70% of a e1rm to begin with for some individuals. In this situation our suspected "form" is a result of not being to practice a significant amount of reps to improve our technique.
Perhaps you can list the equipment you have access to and I can give you appropriate alternatives.
If a injury occurs from bent over rows and I'm not able to access the degree of injury, I will drop the load in a variety of ways first.
In your case, I'd probably just insert sitting cable rows with appropriate volume to you as a individual with the limited info you have given so far.4 -
Sorry to hear your frustration.
First I d like to address that "form" didn't cause your injury(s) rather load did. More specifically volume and intensity without any regulation other than add until you fail. Poor governing especially at a lift that a 20kg barbell can be 70% of a e1rm to begin with for some individuals. In this situation our suspected "form" is a result of not being to practice a significant amount of reps to improve our technique.
Perhaps you can list the equipment you have access to and I can give you appropriate alternatives.
If a injury occurs from bent over rows and I'm not able to access the degree of injury, I will drop the load in a variety of ways first.
In your case, I'd probably just insert sitting cable rows with appropriate volume to you as a individual with the limited info you have given so far.
The last load I had when I realized I wanted to quit was just the 45 lb bar. The first load was a 20 lb barbell and it felt very light, which didn't really make the exercise any less awful or hard on my back. I've never gone to failure with rows.
I have access to a gym with the usual gym things. I don't really know anything about the machines, what they are or how to use them because I have only ever really used free weights. There is a rowing machine I used once with my PT but the weight isn't adjustable so I feel like that's not what you mean? If it is, I ain't, I hate that thing.0 -
Sorry to hear your frustration.
First I d like to address that "form" didn't cause your injury(s) rather load did. More specifically volume and intensity without any regulation other than add until you fail. Poor governing especially at a lift that a 20kg barbell can be 70% of a e1rm to begin with for some individuals. In this situation our suspected "form" is a result of not being to practice a significant amount of reps to improve our technique.
Perhaps you can list the equipment you have access to and I can give you appropriate alternatives.
If a injury occurs from bent over rows and I'm not able to access the degree of injury, I will drop the load in a variety of ways first.
In your case, I'd probably just insert sitting cable rows with appropriate volume to you as a individual with the limited info you have given so far.
The last load I had when I realized I wanted to quit was just the 45 lb bar. The first load was a 20 lb barbell and it felt very light, which didn't really make the exercise any less awful or hard on my back. I've never gone to failure with rows.
I have access to a gym with the usual gym things. I don't really know anything about the machines, what they are or how to use them because I have only ever really used free weights. There is a rowing machine I used once with my PT but the weight isn't adjustable so I feel like that's not what you mean? If it is, I ain't, I hate that thing.
No. Not that.
This...
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@quiksylver296 Ah, thank you. I feel like that would still hurt my back, but I'm also willing to keep an open mind and try most things once. =P
I'm next scheduled to the gym on Wednesday so I'll give it a go.0 -
Do single arm dumbbell rows hurt your back? How about back flys? How are you doing with your deadlifts? Pullups are good, but if you can't do very many, it might be difficult to get enough volume...unless you can do them assisted.1
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Take a look at inverted rows.
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Sorry to hear your frustration.
First I d like to address that "form" didn't cause your injury(s) rather load did. More specifically volume and intensity without any regulation other than add until you fail. Poor governing especially at a lift that a 20kg barbell can be 70% of a e1rm to begin with for some individuals. In this situation our suspected "form" is a result of not being to practice a significant amount of reps to improve our technique.
Perhaps you can list the equipment you have access to and I can give you appropriate alternatives.
If a injury occurs from bent over rows and I'm not able to access the degree of injury, I will drop the load in a variety of ways first.
In your case, I'd probably just insert sitting cable rows with appropriate volume to you as a individual with the limited info you have given so far.
The last load I had when I realized I wanted to quit was just the 45 lb bar. The first load was a 20 lb barbell and it felt very light, which didn't really make the exercise any less awful or hard on my back. I've never gone to failure with rows.
I have access to a gym with the usual gym things. I don't really know anything about the machines, what they are or how to use them because I have only ever really used free weights. There is a rowing machine I used once with my PT but the weight isn't adjustable so I feel like that's not what you mean? If it is, I ain't, I hate that thing.
Load= accumulation of stress. So if you build up enough stress without adequate recovery, injury risk greatens. Too much load is why injuries outside of trama usually always occur.
Something along the lines of this puck might be useful for you. Keep in mind it could be more of a fixed machine that pivots than a cable machine. Either are fine options if that is what you will adhere to.
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@quiksylver296 Ah, thank you. I feel like that would still hurt my back, but I'm also willing to keep an open mind and try most things once. =P
I'm next scheduled to the gym on Wednesday so I'll give it a go.
Why do you feel it would hurt your back now you know evidence suggests that a properly loaded lift is safe?
If you are really concerned post a video on my form check thread.0 -
It seems strange to me to hurt your back doing rows(even cable pulls) when you can do deadlifts safely. Is it an actual injury, or just an uncomfortable feeling or maybe even just muscle soreness??? Have you had anyone watch you do rows to see if you are doing anything weird form wise? Like straining your neck or tilting to one side?2
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@quiksylver296 Ah, thank you. I feel like that would still hurt my back, but I'm also willing to keep an open mind and try most things once. =P
I'm next scheduled to the gym on Wednesday so I'll give it a go.
Why do you feel it would hurt your back now you know evidence suggests that a properly loaded lift is safe?
If you are really concerned post a video on my form check thread.
Because my back always hurts. Movements that cause me to arch my back are the worst, which is what seated rows look like they'll do.
I do fine with squats because my legs and core take the burden and I can keep my back straight if I'm paying attention.
@DancingMoosie There's a machine for assisted pullups at my gym. I like it, it's fun.0 -
Having issues with back arch makes it sound like you're not activating enough core to counterbalance. The row is an isolation exercise so the spine should be neutral while the muscles move around it during the pull.
How is your core, overall? That might be something to look into and add in some core supplements to the stronglifts as accessory exercises. That's a highly flexible program and you can plug most anything into it without altering it too much or breaking the intent of the program.0 -
And you still didn't say how you are with deadlifts...those by far are the most dangerous for me and my back.0
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DancingMoosie wrote: »And you still didn't say how you are with deadlifts...those by far are the most dangerous for me and my back.
Oh, fine. Before the gym closed I was squatting 90 lbs. I've shot myself down to 60 for now just to be safe but I have no problems.0 -
DancingMoosie wrote: »And you still didn't say how you are with deadlifts...those by far are the most dangerous for me and my back.
Oh, fine. Before the gym closed I was squatting 90 lbs. I've shot myself down to 60 for now just to be safe but I have no problems.
You're talking about squats again. I'm asking about deadlifts.2 -
DancingMoosie wrote: »DancingMoosie wrote: »And you still didn't say how you are with deadlifts...those by far are the most dangerous for me and my back.
Oh, fine. Before the gym closed I was squatting 90 lbs. I've shot myself down to 60 for now just to be safe but I have no problems.
You're talking about squats again. I'm asking about deadlifts.
Ugh, you're right, sorry. I'm very tired today, all over the place. I'm usually not this airheaded, I swear.
Deadlifts are fine, because the movement is very simple and my legs are strong. But I also only do one set. I did 55lbs last weekend and it was OK.0 -
My guess would be that you need to strengthen your back. My back used to hurt a lot, I'd have debilitating spasms, and lifting really helped heal all of those issues. But you have to go slowly. If you enjoy the assisted pullups, keep doing them. You could always try some type of row later to see if it works better for you after developing your strength a little more.1
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@quiksylver296 Ah, thank you. I feel like that would still hurt my back, but I'm also willing to keep an open mind and try most things once. =P
I'm next scheduled to the gym on Wednesday so I'll give it a go.
Why do you feel it would hurt your back now you know evidence suggests that a properly loaded lift is safe?
If you are really concerned post a video on my form check thread.
Because my back always hurts. Movements that cause me to arch my back are the worst, which is what seated rows look like they'll do.
I do fine with squats because my legs and core take the burden and I can keep my back straight if I'm paying attention.
@DancingMoosie There's a machine for assisted pullups at my gym. I like it, it's fun.
I see. So "always hurts " in every day life or just during that movement in particular or do you mean all movements at the gym besides squats?
One problem is our back always has a arch. It's impossible not to. Which also makes it impossible to keep a back straight during a squat. So it isn't a arch by definition, maybe you mean you have extreme flexition of the lumbar spine?
The reasoning why I'm suggesting a sitting row vs and standing BB row is because their is little to none loading(stress) of the back during a sitting row. During a standing BB row there is load and might or might not "feel" more noticeable after squatting like dosed in SL program.
Which goes back(excuse the pun) to some of the inappropriate volume that might loading inappropriately for your current adapatation and/or recovery.
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While I typically would never, ever comment on how much people lift, a 55lb dead raised my eyebrow. Mind you, you didn't mention how tall you were or your weight.
That said, @Chieflrg offered to check your form if you posted a video. Perhaps he can link directly to the thread? I tried doing a stealth search but the way my attention span is set up...
SQUIRREL!
The bonus of ensuring your lifting properly is avoiding injury but you may find you're able to lift more!
Keep up the efforts, girl: you got this!3 -
👍That said, @Chieflrg offered to check your form if you posted a video. Perhaps he can link directly to the thread? I tried doing a stealth search but the way my attention span is set up...
SQUIRREL!
The bonus of ensuring your lifting properly is avoiding injury but you may find you're able to lift more!
Keep up the efforts, girl: you got this!
I'd be happy to.look at any lift. Just follow the instructions on first page.
https://community.myfitnesspal.com/en/discussion/10756076/barbell-form-check-e-g-squats-deadlift-benching-presses/p11 -
Yeah but like, the point everyone is missing is: I hate rows. That's not gonna change, you know? Sometimes I do them right and they don't hurt but I still hate them. They're uncomfortable and make me feel self conscious and they're boring and ugh.
I don't want to fix it because I don't want to do it. Life is too short to force myself to do some hated thing when there's hundreds of fun things.
So whatever.
@MaltedTea, are you mocking me or do you think it's too heavy? If you're gonna be rude, at least be clear.0 -
Yeah but like, the point everyone is missing is: I hate rows. That's not gonna change, you know? Sometimes I do them right and they don't hurt but I still hate them. They're uncomfortable and make me feel self conscious and they're boring and ugh.
I don't want to fix it because I don't want to do it. Life is too short to force myself to do some hated thing when there's hundreds of fun things.
So whatever.
@MaltedTea, are you mocking me or do you think it's too heavy? If you're gonna be rude, at least be clear.
I see you were asking for a alternative to bent barbell rows that are specific to the SL programming but you don't want to do any type of alternative or variation rows that would suffice.
Yeah there is nothing that will give you the benefits of a rowing motion if you "hate" any form of a rowing motion.
To be clear...good luck with the rest of your training & sorry for wasting our time.
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I'm guessing she was questioning the strength of your legs and back, as I was, because the weight is light. As I said before, just keep going and try to progress gradually. I think you need to focus on your core and back strength. This is probably why you are having issues with the rows(in addition to just not liking them). Gradually increasing your lifts and focusing on bracing your core will really help. Stick with the assisted pullups if that's what you like in place of rows.2
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Yeah but like, the point everyone is missing is: I hate rows. That's not gonna change, you know? Sometimes I do them right and they don't hurt but I still hate them. They're uncomfortable and make me feel self conscious and they're boring and ugh.
I don't want to fix it because I don't want to do it. Life is too short to force myself to do some hated thing when there's hundreds of fun things.
So whatever.
@MaltedTea, are you mocking me or do you think it's too heavy? If you're gonna be rude, at least be clear.
😐
I was neither mocking you nor did I think 55 lb was too heavy for a deadlift. Not sure how wires got crossed there as I cheered you on to keep up your efforts.
Based on your reiterated clarifications quoted above, you have already been suggested many other movements to swap into your Stronglifts program throughout this thread: pulldowns, inverted rows, seated rows, etc. Pistons, for example, require nothing but DBs and you can do them standing - not bending, which you've mentioned hurts your back when doing certain movements - in front of a mirror. And, @Chieflrg generously offered to look at any lift, if you were interested.
You may want to consider checking in with your GP (or a sports therapist) about your back issues.
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You hate rows in general? Or the semi-awkward position bent over row has to be performed in? I mean if its the position you don't like, there's band row from high point which you can try, or inverted row if you are stronger. There's many progressions too. You can try the assisted pull ups too.
I have a small suggestion though. Since you are squatting 60 lbs and more and deadlifting lesser weight than your squat, may be you can implement some exercises for getting stronger in your core which should prove beneficial for your bent over rows if the awkward position is not why you don't like BOR.2 -
I was deadlifting light on purpose because I've been out of the gym for 4 months. I didn't realize that that was gonna be shocking to people, but the gym has been closed for 4 months (some kinda global crisis, maybe you heard of it) and I am starting from light so I don't hurt myself while I get back into it.
I did say I would try other things to a couple people but go off @Chieflrg. The only one wasting your time here is you.0 -
I'm pretty sure that was a typo. I think he meant "your time" but missed the y.2
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@quiksylver296 Ah, thank you. I feel like that would still hurt my back, but I'm also willing to keep an open mind and try most things once. =P
I'm next scheduled to the gym on Wednesday so I'll give it a go.
Why do you feel it would hurt your back now you know evidence suggests that a properly loaded lift is safe?
If you are really concerned post a video on my form check thread.
Because my back always hurts. Movements that cause me to arch my back are the worst, which is what seated rows look like they'll do.
I do fine with squats because my legs and core take the burden and I can keep my back straight if I'm paying attention.
@DancingMoosie There's a machine for assisted pullups at my gym. I like it, it's fun.
Are you exercising enough your abs? usually back pain means either doing the exercise wrong, or having a too weak core (which results in bad form)0
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