Pendlay rows - alternative?
skinnyinnotime
Posts: 4,078 Member
Hello
I was wondering if there is a good alternative for pendlay rows? The reason being I have a problem with my lower back, bascially my spine is ageing before it should and although my back has been fine for over 2 years back in November it gave out big time, I couldn't lift for 6 weeks and I am very nervous about it 'going' again.
Although most of the other moves also incorporte my back muscles, it it the pendly row I am most nervous and worried about, as it seema to put the most strain on my lower back.
I was wondering if there is a good alternative for pendlay rows? The reason being I have a problem with my lower back, bascially my spine is ageing before it should and although my back has been fine for over 2 years back in November it gave out big time, I couldn't lift for 6 weeks and I am very nervous about it 'going' again.
Although most of the other moves also incorporte my back muscles, it it the pendly row I am most nervous and worried about, as it seema to put the most strain on my lower back.
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Replies
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I just don't do them.. in starting strength they use power cleans instead for explosive power...0
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I tried them barbell rows for a while, but I've since switched to dumbbell rows. I feel I have a better grip on the dumbbells.0
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You can try inverted rows as well. Find a Smith Machine (yes, a smith machine), set the bar height to something where if you are hanging under it with straight arms, your back will still be off the ground. Slide under the bar, grabbing it with hands just over shoulder width across. Extend your feet out (you should look and feel like you are in an upside down push-up position). Do as many reps as possible, keeping your core tight. This will reduce the strain on your lower back and focus on the upper back muscles. You can adjust your foot position to provide more support to your back by bringing them closer and bending your knees slightly.0
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Inverted rows FTW. I just really hate pendlay rows and went looking for an alternative. Did some reading on Nerd Fitness just yesterday and determined to try inverted rows too....
Here's a link to one of the articles on NF:
http://www.nerdfitness.com/blog/2009/11/06/inverted-row-are-you-missing-out-on-this-great-exercise/0 -
Thank you all your your replies, I appreciate it0
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You can try inverted rows as well. Find a Smith Machine (yes, a smith machine), set the bar height to something where if you are hanging under it with straight arms, your back will still be off the ground. Slide under the bar, grabbing it with hands just over shoulder width across. Extend your feet out (you should look and feel like you are in an upside down push-up position). Do as many reps as possible, keeping your core tight. This will reduce the strain on your lower back and focus on the upper back muscles. You can adjust your foot position to provide more support to your back by bringing them closer and bending your knees slightly.
Ahh I saw someone doing this yesterday, I was wondering what it was, thank you!0 -
Inverted rows FTW. I just really hate pendlay rows and went looking for an alternative. Did some reading on Nerd Fitness just yesterday and determined to try inverted rows too....
Here's a link to one of the articles on NF:
http://www.nerdfitness.com/blog/2009/11/06/inverted-row-are-you-missing-out-on-this-great-exercise/
Lol I often wonder if I'm even doing it right and feel rather stupid in that position....not seen anyone else doing them either0 -
These were recommended by Sara in the ETP group for someone that was having some back issues.
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-incline-row0 -
I'll add that you can also do Inverted Rows w/a TRX (if your gym has one)0
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Bit of a longshot, but chest supported rows aren't half bad either (with dumbbells). And since you got your face (and whole body) in the incline bench when doing them, your lower back doesn't come into play much if at all.
And the cool thing about doing bodyweight rows with TRX is you can adjust the difficulty super quick just by moving your feet/bending your knees
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Lol I often wonder if I'm even doing it right and feel rather stupid in that position....not seen anyone else doing them either
This, too!0 -
Yesterday was my first day on SL and I dislike Pendlay rows already. It didn't hurt my back but it put a lot of unnecessary stress on it, I can only imagine it gets worse when I start lifting heavier.
I was looking for an alternative and landed on this post. To the people who do inverted rows on the Smith machine, how do you track the weight increase?
The dumbbell incline row looks like the best alternative, does anyone know if it works the same muscles?
Thanks!0 -
Today was my first day of SL and I ended up getting psyched out by the Pendlay rows too and replacing with dumbbell rows.
Thanks for the info on inverted rows - I will try those next A day. Interested in what the responses will be to gixbr's questions.0 -
Yesterday was my first day on SL and I dislike Pendlay rows already. It didn't hurt my back but it put a lot of unnecessary stress on it, I can only imagine it gets worse when I start lifting heavier.
I was looking for an alternative and landed on this post. To the people who do inverted rows on the Smith machine, how do you track the weight increase?
The dumbbell incline row looks like the best alternative, does anyone know if it works the same muscles?
Thanks!
Inverted rows are more of a body weight exercise and there isn't a true weight progression. You can increase difficulty by raising your legs up (like on a bench), but eventually, the only progression will be in number of reps and even that is limited because you are not going to do 5 sets of 50. You could potentially balance a plate on your chest, but this gets tricky as well. They are a great alternative and starting out can help increase back strength quite a bit.
Every alternative will hit similar muscles, but not be exactly the same. The incline row will be the most similar for a bench supported row.0
