What can I do to replace rows?

C

cgrame

0
part of my exercise routine has me doing rows 3 times a week. the thing is i'm having some serious problems with it.

1. when i bend over to pick the weight up my back DOES NOT go straight. i've noticed it before but when i went with my friend a few days ago he is like your back is hunching. I actually try to straighten it out but it doesn't go. I'm not sure if this is genetic or bad posture.

2. I also have trouble that my wrists hurt. I feel like I'm pulling them out of their sockets.

So can I either substitute them for

a) rows with cables
b) maybe some power cleans =D (lol dying to do these)
c) or whatever your expert opinion is.
 
It might be a good idea to switch rowing exercises while you work on your posture

This site is fantastic as an exercise guide Back Exercise Menu

What is the issue with your back? Do you get lower back pain? is it just very weak?
I know you said it just doesn't go straight but there's usually something underlying that would cause posture that bad
 
cgrame, are you still doing that routine where you bench 3 times a week and now possibly also row 3 times per week? I would first ditch that workout and then get a good program (including rows and bench but not doing them thrice a week). Rows are almost a must in my book but the big IFF is that you have to do them with correct form and start light.
 
machine or cable rows are good,if you keep yopur head up while bent over its difficult to arch your back,pick a point in the mirror or on the wall and keep looking at it.
it also sounds like your ego is getting the better of you drop the weight.
 
Anything that is a horizontal row would be good.

Inverted rows, seated cable rows, dumbbell rows, etc.

You should really work on the low back and wrist strength though. But in the meantime, replacing is a good idea.
 
Inverted rows are great. It sounds to me like you are rowing too much and using too much weight.

I'm with Blackbeard. I'd take a serious look at your program.
 
this is my routine that i got from the stickies hoss has up here.



I will take a pic of my back when i am bent over in rowing position so you guys can see. I think it's from sitting in my computer chair at a 135 degree angle all the time.

i'll look up inverted rows
 
cgrame said:
part of my exercise routine has me doing rows 3 times a week. the thing is i'm having some serious problems with it.

1. when i bend over to pick the weight up my back DOES NOT go straight. i've noticed it before but when i went with my friend a few days ago he is like your back is hunching. I actually try to straighten it out but it doesn't go. I'm not sure if this is genetic or bad posture.

2. I also have trouble that my wrists hurt. I feel like I'm pulling them out of their sockets.

So can I either substitute them for

a) rows with cables
b) maybe some power cleans =D (lol dying to do these)
c) or whatever your expert opinion is.
Click to expand...

1.) stick your butt out further, or use a bench and do db rows

2.) Flex your forearm when rowing. Grip hard. If there are still problems here you may have serious wrist issues.

3.)
a.) fine
b.) If your wrists hurt doing rows, I have bad news for you
c.) Horizontal pulling and vertical pulling need to be balanced. Too much of one or the other can lead to imbalances and potential problems/weak areas down the road. In addition to this, they need to be respectively balanced with horiz/vert pushing.

Like others have said, you can choose to do inverted rows. You can do these with a towel for more ROM. Hang the towel from the smith machine, get under it, grab towel, and row. Get as horizontal as possible (putting feet up) for best effects. Personally I prefer gymnastic rings.
 
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