bent over rows

C

Calee

Cathlete
I hurt my lower back doing these last week and it's still so tender! Yes, I was being careful about form; not rounding my back, keeping my knees soft not locked, etc.. but still managed to injure myself.
I am obviosly going to be taking a little break from these while I recover, but I'd like some suggestions on substitutes for the future. I'd really like to stick to heavier weights, esp. for back work if possible. I have a pear-shape tendency and have found the heavier I go for upper body the better for me to look more balanced. I'm going to try and do more pull-ups, but I feel like I don't get enough of a workout since I can only do a couple at a time.
Thanks for the thoughts!
 
Not Cathe here,
But, I asked this question awhile back and got many answers. The most consistent, was to do 1 arm rows instead, where you can support your back with your other hand. I'd say that's the best option if you want to continue doing heavy weight work on that exercise.

I've chosen to skip weighted bent over rows entirely. I now sub with sitting on the floor, doing rows with a doubled up band around my feet instead. My back just can't take the "bent over" exercises.

HTH!
 
Thank you Melissa. I still haven't dared to try anything bent over quite yet but I'm planning to later this week. I'll try the one-arm rows to keep the weights up, but as you mentioned, I may be one of those people who'se back can't handle the "bent over" stuff anymore. How frustrating!
 
Me too!

I'm glad to hear that I'm not the only one who's bothered by these exercises. I've been through STS three times and end up at the chiropractor at least once each time. Maybe I'll have to stop being stubborn and do the rows that you mentioned Melissa.

Not that I want anyone else to have this problem but you know, misery loves company. :)

Steph
 
Hehe, I guess it's nice to know I'm not the only one with a weak back! I hate it though; as I mentioned, I want to work my back muscles harder, bleh! Oh well, we do what we have to for substitutes as melissa mentioned. Good luck and wish me luck too with one-arm rows:).
 
I can't do these either and the same with double arm tricep kick-backs. I always do one hand at the time and pause the tape to do the other side. I have done 2 rounds of STS this way and other tapes. Yes, it takes longer but that's the only option for my back. I also skip dead-lifts :(
 
I would also suggest doing one arm rows with your weight bench. Use it to rest your opposite hand AND knee to provide support to the back. It will help a lot!
 
josiespcah6ojsh said:
i am going to sub pullups/chinups for deadlifts. maybe everything else

laura
Click to expand...

I never thought of subbing these with deadlifts! I have subbed them with pullovers, where you lay on your back on the bench and pull a weight back over your head. But never thought to do deadlifts. Thanks for the tip. I don't have anyway to do pullups/chinups and won't be buying any extra equip either, not for a while anyway. So I appreciate your input.
 
Good idea to use the opposite hand AND knee for support. Duh, why haven't I been doing that already!?
 
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