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Alternative to Barbell rows? too much lower back pain
05-07-2012, 10:09 PM
I'm able to do squats and deadlifts in a relatively safe and proper form , but for some reason I struggle to do barbell rows without feeling lower back pain after.
There is a good alternative to it in strenght training ? Anyone with the same issue?
the rows are the last exercise in the routine , (after squat and bench) on day b
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Alternative to Barbell rows? too much lower back pain
05-07-2012, 10:20 PM
Did you have someone check your form?
You could try cleans instead, but lower reps and more sets (ex. if you did 3x5 rows, do 5x3 cleans).
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Alternative to Barbell rows? too much lower back pain
05-07-2012, 10:22 PM
Does your gym have a t-bar row machine?
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Alternative to Barbell rows? too much lower back pain
05-07-2012, 10:29 PM
I used to have the same problem, but I figured out my form was wrong. You gotta stick your ass all the way back, keep your weight on the soles of your feet, and personally I press my knees together
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Alternative to Barbell rows? too much lower back pain
05-07-2012, 10:41 PM
ur machine should have a back row machine, yes?
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Alternative to Barbell rows? too much lower back pain
05-08-2012, 12:25 AM
Sternup pullups if you can do them (the king)
1-Arm Dumbell rows (takes twice as long, but just as good really)
T-bar rows (not quite as good as free weights, but decent)
Bodyweight rows on smith machine with legs on bench, can rest weight plates on your abdomen for progression
I'd avoid cables and shit, no one builds a big back with those.
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Alternative to Barbell rows? too much lower back pain
05-08-2012, 12:35 AM
First I would make sure your form is correct. That very well may be the problem. If it is correct and the pain is still too much, I would start doing pullups in their place.
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Alternative to Barbell rows? too much lower back pain
05-08-2012, 12:38 AM
Yeah I can't do BB rows either. The obvious replacement is the supported BB row with a bench under your stomach/chest. Personally I just do one armed rows with straps so I can go heavy. Best solution IMO.
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Alternative to Barbell rows? too much lower back pain
05-08-2012, 04:16 PM
That's a pendlay row, and is good for isolating the lats and delt posteriors.
Gm... try bent-over DB rows with a bench instead... same exercise, but easier to keep good form.
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Alternative to Barbell rows? too much lower back pain
05-08-2012, 06:55 PM
Isolate on a machine. You will eventually blow your back out with those standing hunch rows. Your back muscles are quite large and don't have the fine creases like a pec that needs the free weight stimulation on the smaller parts. My back is quite strong and I never do those movements I just isolate, use a tbar row and to back raises with a plate on a Roman raiser.
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Alternative to Barbell rows? too much lower back pain
05-08-2012, 07:51 PM
Quote: (05-07-2012 10:22 PM)MikeCF Wrote:
Does your gym have a t-bar row machine?
no , not a machine. But it is possible to do it fixing the bar against the wall in the corner. I'll give it a try to the bench over dumb bell rows too.
I have some escoliosis , so it is hard to keep the back 100 % straight. I'll need to deload a little bit.
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Alternative to Barbell rows? too much lower back pain
05-09-2012, 12:10 PM
Do exercises for your core. Core and lower back are attached i.e. Strong Core = strong lower back
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Alternative to Barbell rows? too much lower back pain
05-09-2012, 01:55 PM
Great alternatives to barbell rows:
-Dumbbell Rows
-Chest Supported Rows
-Seated Cable Rows with a regular bar, or Parallel Bar Handles
-T-Bar Rows (you can actually do these without a T-Bar, using the Parallel Bar Handles which most gyms have)
Decent alternatives:
-Pull Ups (if you mainly rowed for back WIDTH)
-Lat Pulldowns (same as pull ups)
-Rack Pulls (if you cared more about back THICKNESS)
-a combo of Rack Pulls and Pull Ups, to get everything covered
But, I agree with the poster that said that you might be bending over too low on your barbell rows. If you are going to bend over to the point where your back almost parallel with the floor, then don't bother using maximal weights, just go lighter and focus on contraction. Otherwise, that's a little too stressful on the back IMO. Try them with a more upright stance, and see if they are better then. Or you could do the dumbbell rows, where that angle of the back is normal.
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Alternative to Barbell rows? too much lower back pain
05-09-2012, 01:57 PM
Pull ups or weighted pull ups.
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Alternative to Barbell rows? too much lower back pain
05-09-2012, 02:32 PM
Pull-ups work an entirely different set of the back muscles than t-bar rows. Pull ups give you good back wideness but not back thickness.
A good back workout has a "pulling up" movement - think chins, pull-ups, and the unfairly-maligned lat pulldowns; and a "pulling towards" movement - think dumb bell rows, t-bar rows, bent over rows.
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Alternative to Barbell rows? too much lower back pain
05-09-2012, 05:21 PM
Are you rounding your back? You may need to lower your weight until you can do it without back pain.
Also, young gunner is entirely correct.
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Alternative to Barbell rows? too much lower back pain
05-14-2012, 04:51 PM
I agree with Thomas the Rhymer. You probably have to cycle aggressively to avoid destroying your back.
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Alternative to Barbell rows? too much lower back pain
05-14-2012, 06:53 PM
BB Rows are not a strength exercise. Your not supposed to lift heavy with them.
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Alternative to Barbell rows? too much lower back pain
05-14-2012, 07:46 PM
Moar Kroc Rows.
I've got a lower back like an oak tree so these never bother me, even when I do them heavy. I actually prefer kroc rows though, but my gym doesn't have big enough dumbbells #firstworldswoleproblems
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Alternative to Barbell rows? too much lower back pain
04-08-2014, 10:20 AM
Anyone have a link to a good video showing proper barbell row form?
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