Good Replacement Exercise For Bent-Over-Rows??

[tzan]

I fucked up my lower back doing squats about six weeks ago and it still is a little tweeked. I took a couple weeks off after it happended and I still stecth it constantly, but there are a few exercises that I'm afraid of doing right now. Two of them are bent over rows and deadlifts. So as you can see, two core back exercises are out. My gym has a pretty good hammer stength seated row machine that I think might work. How does this back+rear workout look considering my lower back predicament.

pre-exhaust back with 3 sets of high bar cable pulldown
3 sets db rows
3 sets widegrip pullups
3 sets hammer stength seated row
3 sets medium grip pulldown
3 sets rear db fly's supersetted with db shrugs

 

[louden_swain]

Supported T-Bar Rows might be an option.

 

[Thaibox]

It kind of depends whats wrong with your back tz.

My back is totally fucked, but I can still deadlift with a tight belt, 1/4 tube of icy hot and a gram of ibuprofen. If your form is perfect I think that deadlifts are safe(again, depending whats wrong). I know it doesn't make sense. You're right about bo rows being out though.

Warm up really good and try some light deads, I think you'd be surprised. They might even make your back feel better once you get a good pump going. But, if I'm wrong and they hurt your back, I didn't type this.

Db rows are actually a bad choice even though you think you're supported well. The position of the trunk is near perfect to fuck your back again.

Good luck

 

[tzan]

Thanks for the replies men.

Louden- I wish I could do supported t-bar rows, but the only t-bar my gym has is thye one that offers no support.

Thai- I just got a weight belt, but my only worry is that I'll become dependant on it. I'll try it for now and start doing some very light deads, but if I kill myself I'm coming to get you mofo. lol.

Lower back pain has got to be one of the most annoying and nagging injuries one can get

 

[gymtime]

I think you're wise to avoid ANY DLs or bent rows for the time being. The excercises you listed will suffice until your lower back feels better. Also, I'd try pullovers and/or straight arm pulldowns.

 

[b fold the truth]

Do whatever you can within your limitations. When I have an injury I try to facilitate growth by:

limiting rest
increasing sets
increasing reps
supersetting
increasing exercises
increasing volume

B True

 

[the People's Champ]

incline db rows? you face the bench on an incline and perform db rows

 

[Lord_Suston]

looks pretty good, but how are your abs??? alot of time people have back problems because of weak abs... I train them after back and I have found almost no back pain throughout my workouts even the heaviest ones.... try these and make sure you stretch, try to hang a little after every back and leg workout to stretch out your vertibrae columns...

 

[Intenceman]

Hammer rows, one arm DB rows, cable rows, Nautilus rows........

 

[Thaibox]

Hammer rows, one arm DB rows, cable rows, Nautilus rows........

actually cable rows will fuck with a bad back almost as much as bent overs. They're bad unless you put your feet on the floor when you're doing them. Obviously you won't be able to do much weight like that though. And no one arms