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Alternative to Barbell rows? too much lower back pain
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Wreckingball Offline
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Post: #26
RE: Alternative to Barbell rows? too much lower back pain
your form is probably wrong.
reduce the weight by at least half and keep on increasing by 2.5kgs/5lbs on each workout.
04-08-2014 04:27 PM
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RexImperator Offline
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Post: #27
RE: Alternative to Barbell rows? too much lower back pain
(04-08-2014 11:28 AM)frenchie Wrote:  This is how I do my bent over rows. Scroll down till you see it:

http://www.bodybuilding.com/fun/wotw46.htm

That guy is way too bent over for that to be comfortable. I do my bent over rows at roughly at 45* angle. It's almost like I am setting up for a deadlift with a lot less bend in my knees.

Interesting. So that's sort of halfway between a Pendlay-style and a Yates-style row?
04-09-2014 04:09 PM
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DarkKing Offline
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Post: #28
RE: Alternative to Barbell rows? too much lower back pain
First thing I would check would be your form, if you have no problem doing squats or deadlifts, then I don't see why barbell rows are giving you a problem, unless there is a form problem. However as an alternative to a barbell row, I would do the bentover dumbbell row. There you focus on each side separately, so it does not put such a huge stress on the back and you are more supported with having your legs and one arm on the bench, so its easier to do a set with good form.

Also a must for any back routine are pullups.
04-15-2014 10:59 AM
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bucky Offline
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Post: #29
RE: Alternative to Barbell rows? too much lower back pain
I do them with an EZ bar and underhand grip, like the guy in this video. Learned to do them this way from the Beachbody Bodybeast program. Seems to work, and I've never had lower-back problems as long as I'm careful to keep my back arched, not rounded:

https://www.youtube.com/watch?v=YHjIcLxyeoo

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07-29-2017 08:41 AM
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CaptainChardonnay Offline
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Post: #30
RE: Alternative to Barbell rows? too much lower back pain
A good finisher on my back thickness days are to use a trx and do inverted rows
07-29-2017 01:48 PM
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Steelex Offline
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Post: #31
RE: Alternative to Barbell rows? too much lower back pain
Do they actually hurt your lower back or just work it and you don't like it?
07-29-2017 02:04 PM
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Kieran Offline
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Post: #32
RE: Alternative to Barbell rows? too much lower back pain
T bar rows and cable rows are great movements and beat barbell rows in my experience. I tend to agree with Poliquin who says that in the barbell row, there's too much neuromuscular effort that has to be used on holding position to allow the upper back to fire properly.
07-30-2017 04:14 AM
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Ruslan
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Post: #33
RE: Alternative to Barbell rows? too much lower back pain
Wrong posture during exercise creates an extra pressure on your spine and back; thus it causes unwanted back pain. If you feel serious back pain, you should contact the doctor and do MRI. MRI report will clearly identify the actual problem. Few things can relieve your back pain such as using a good mattress, proper sleeping, and sitting posture, avoid carrying overweight etc.
10-31-2018 12:22 AM
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Chief Tamanaco Offline
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Post: #34
RE: Alternative to Barbell rows? too much lower back pain
(05-08-2012 12:25 AM)RichieP Wrote:  1-Arm Dumbell rows (takes twice as long, but just as good really)

1-Arm BARBELL rows. Totally SMASHES your Forearms
10-31-2018 11:59 PM
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Chief Tamanaco Offline
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Post: #35
RE: Alternative to Barbell rows? too much lower back pain
(05-07-2012 10:09 PM)Mr.GM Wrote:  I'm able to do squats and deadlifts in a relatively safe and proper form , but for some reason I struggle to do barbell rows without feeling lower back pain after.


There is a good alternative to it in strenght training ? Anyone with the same issue?

the rows are the last exercise in the routine , (after squat and bench) on day b

The back extender muscles seem to be the problem here. I'd add some bridging to my routine. Take it from a guy who had a couple of spinal disks replaced back in the day: nothing like bridging to strenghten the back extenders.

Make sure you start with the easiest kind of bridge if you are experiencing pain, and mix it with some Janda sit-ups and Full Contact Twists for a sweet core routine.
11-01-2018 12:11 AM
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Araveug Offline
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Post: #36
RE: Alternative to Barbell rows? too much lower back pain
Old thread, but here we go...I used to lay down on the ground face up and adjust my gymnast rings so I could barely grab them. I would then put my heels up on a small box (6-8”) so my body would be as level as possible for as much of the range as possible. I did a lot of high rep stuff, but would use a weighted vest or just put plates on my chest when I started to increase.
11-01-2018 12:15 AM
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BeardedMastodon Offline
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Post: #37
RE: Alternative to Barbell rows? too much lower back pain
I find weighted pull-ups are the best. As Ripatoe says, save you back for deadlifts. Heavy barbell rows blast the back so much, I would just do them lighter (still heavy) and always stay a few reps short of failure.
11-01-2018 01:19 AM
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