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Alternative to Bent Over Rows ?

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fsm
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2006/07/15 22:54:24 (permalink)
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Alternative to Bent Over Rows ?

Hi all,

I've been using a routine suggested on these forums and so far I enjoy doing it. I've only been doing it for two weeks, but already I've pretty much decided that I hate bentover rows. They hurt my lower back and I don't feel as if the exercise is actually working the muscles.

I'm confident that my form is correct so don't know why it hurts my lower back so much.

Would single arm dumbbell rows be a suitable substitute?
#1

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    MT2006
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    RE: Alternative to Bent Over Rows ? 2006/07/15 23:02:21 (permalink)
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    Yh single arm ones are just as good
    #2
    fsm
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    RE: Alternative to Bent Over Rows ? 2006/07/15 23:14:24 (permalink)
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    Nice one, thanks for that. It's actually your routine I'm using and I'm increasing my weights already

    Thanks Cheshire Cat.
    #3
    big_mal
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    RE: Alternative to Bent Over Rows ? 2006/07/15 23:15:09 (permalink)
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    single arm is fine asCC says, buy maybe you need to strengthen your lower back. do you deadlift?
    #4
    fsm
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    RE: Alternative to Bent Over Rows ? 2006/07/15 23:24:32 (permalink)
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    Yeah I start off my back exercises with Pullups, then SLDL, then finish with bentover rows. I'm very wary of damaging my back so will stop any exercise which gives me concern.

    #5
    Morba
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    RE: Alternative to Bent Over Rows ? 2006/07/15 23:40:54 (permalink)
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    SLDLs are more for your legs than your lower back, normal deads are better for your back. its understandable to be concerned about your back, but by getting correct form on lower weights, you will slowly strengthen that area, which can only be a good thing :]

    :o
    #6
    Stone
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    RE: Alternative to Bent Over Rows ? 2006/07/15 23:54:54 (permalink)
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    yeah, SLDL work harder on hams as well as lower back, maybe thats why you hurt while doing bent over bb rows.

    try doing sumo deadlifts instead.

    your routine is almost the same as mine, same order and same excercises, except after pull up/lat pull down i do seated rows, deadlift and bent over bb row.

    try sumo style dl's.

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    Dutch24
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    RE: Alternative to Bent Over Rows ? 2006/07/16 18:54:32 (permalink)
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    Mate if you can lower the weight and work on your form then deffo stick with bent over rows, however if these dont do the trick, do some t-bar rows, you can bend your knees allot more and support your lower back.

    Single dumbell rows, while good, are no way in the same league as bent over rows. I mean would you drop squats or bench, especially if you are looking to add size.

    But if size is not your goal then single arm rows are fine

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    #8
    fsm
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    RE: Alternative to Bent Over Rows ? 2006/07/16 23:05:30 (permalink)
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    I do apologize, it's normal deadlifts that I do. It's just every time I think of deadlifts, the SLDL pops into my head.

    I'm confident that my form is correct, as does my training partner. So maybe it is too much weight. I'll drop the weight and see how that goes.

    Thanks for the replies guys, (I'll also have a look at what sumo deadlifts are )

    #9
    Rodger
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    RE: Alternative to Bent Over Rows ? 2006/07/17 14:34:29 (permalink)
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    I've just started doing these again after quite a while. For quite a peroid of time prior to this i was doing either DB rows or hammer strangth iso lat row machine.

    I'm not using much weight for bent over rows presently but i do agree they feel like they arent really targetting my back so much. I still experimenting with where best to hold the bar, as different hand spacing will give you a greater/shorter ROM i imagine.
    I do them after deads and pull ups, and as i have a bit of a dicky lower back i make sure my abs are really tensed when trying to do these rows.

    I'll try and persevere with them though.

    Rodge

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    #10
    Morba
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    RE: Alternative to Bent Over Rows ? 2006/07/17 15:22:22 (permalink)
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    just remember to use your hands as hooks for the first part of the movement, get your back doing the intial lifting, that will help you feel the muscles being worked, rather than bi's.

    :o
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    Rodger
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    RE: Alternative to Bent Over Rows ? 2006/07/17 15:24:30 (permalink)
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    cheers I'll try that. Basicly its been a while since i did them and remembering what to do again is taking a bit of time!!

    Injured!!

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    #12
    tokar
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    RE: Alternative to Bent Over Rows ? 2006/07/17 21:39:57 (permalink)
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    ORIGINAL: Morba

    just remember to use your hands as hooks for the first part of the movement, get your back doing the intial lifting, that will help you feel the muscles being worked, rather than bi's.


    Yep - you see a lot of people who don't really "feel" this and consequently don't do the movement very effectively. I love barbell rows though - great back exercise when done right.
    #13
    Rodger
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    RE: Alternative to Bent Over Rows ? 2006/07/18 09:38:00 (permalink)
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    is there correlation between hand spacing and the further back you can get your arms? What bothers me if i'm getting great enough ROM, and correct me if i'm wrong but its one of thoses exercises thats you do with your head down so its done more on feeling than on seeing if the bar going back far enough?

    Injured!!

    Squat 170kgx1 105kgx25
    Dead 200x1
    Decline Bench 80x6

    Formerly BencherRdg  (what a stoooopid name!)
    #14
    DEAD_WEIGHT
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    RE: Alternative to Bent Over Rows ? 2006/07/18 10:50:34 (permalink)
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    You should do some good mornings to stregthen your lower back up
    #15
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