Sub for One Arm Rows??

[willowe]

Hi All,
I realise Cathe is away, but was hoping for some help from the "educated crowd"!!
I'm currently not able to do one arm (or double arm) rows as it is causing pinchment in my shoulders. I have tried modifying to a more upright position and it makes no difference. I am just wondering if there is another exercise I can do which works the same muscle group but not in this position. I also find bent-over tricep kickbacks uncomfortable, but am able to sub an overhead tricep extension instead, which causes me no problems.
Any suggestions would be appreciated!
Kaz

 

[pace1987]

Hi Kaz!! I know this can bother me sometimes too but not in the shoulder area. I don't know of anything but how about the pull over lying on your step. That seems to get the outer upper back. Im sure your get more advice here. HTH.

 

[clareMc]

How are you with the double arm, barbell rows as shown on the CTX back work, with alternating underhand and overhand grips?

This might work better for you.

Clare

 

[kathryn]

First, some ideas for possibly allowing you to do 1-arm rows without impingement.

I find it's very important to keep the scapula retracted when doing any shoulder or back work, to avoid shoulder impingement. Try rolling your shoulders back and down and keeping your chest up and out(like "military" posture)and see if that doesn't help.

You might also try lowering your weights (I know, it's hard to think of doing that!), because if the weight is too heavy, it can cause your shoulders to round forward, and that's a position that makes impingement more possible.

Also, stabilizing your upper body by putting your foot on a step/high step and leaning over to support some of your weight on your leg (you will have to try different step heights to see what works best for you).

As for substitutes for 1-arm rows, there are lat pulldowns, which you can do with a band (like the one that is used in the Hardcore series, maybe?) securely attached to the top of a door (with a separate attachement, I found some really nice door attachments at www.sissel-online.com that are sturdy and very secure, so you don't have to worry about the band coming out of the door and whacking you in the face).

Hope you find something that works for you!

 

[willowe]

Hi Guys!
Many thanks for the advice - I will try out some of your suggestions and let you know how I get on! I did Muscle Endurance today, and did the tricep kickbacks and one-arm rows in a seated position on the high-step and for some reason this did not aggravate my shoulder?? Must be the "angle of the dangle" !! Lol!!
Thanks again!
Kaz x

 

[Maximus]

Well, I have one idea but it might be a little more intense than what you're looking for. You could try pull ups at home--they're still the best lat exersize there is. You can get them at the Sports Authority or some such place, there are many different ways to mount but most are pretty simple--some are even just pressure bars.

When I started out my goal was always 30 pull ups no matter how I got there, so I started with 6 sets of 5 & worked my way up to 3 sets of 10.