Alternative to Rows

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 😉

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.

Terytha wrote: »

Chieflrg wrote: »

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...

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.

Terytha wrote: »

Chieflrg wrote: »

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.

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?

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.

Terytha wrote: »

Chieflrg wrote: »

Terytha wrote: »

@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.