One arm dumbell row as a substitution

**.V.** · 18-Oct-06, 11:09 PM

I cannot do dynamic rows from the floor with full ROM without injuring my SI joint. No matter how light I go, how much I arch my back, push the chest out, put my shoulders back - it's simply not happening.

I've forced to do BOR with partial ROM. Bar coming about to my knees - just slightly below them, keeping my torso at about 45 degrees from the floor.

Lately, this is making me feel a little pressure on the low back too.

Although it's more isolation and not a compound lift like the real BOR would be would substituting the one arm dumbell row so that I can place one knee and one hand on a bench for support and get full ROM be a viable alternative or would this hinder my back's future improvements?

Take into account too that my rows are followed by weighted pullups so I'm still going to be getting a full ROM compound movement for my upper back in my workout.

Oh yeah, and before you suggest it, I don't have a low cable row at home.

Dan C · 19-Oct-06, 09:12 AM

DB rows ARE a compound movement, and I think a good alternative to BOR. In fact, I don't care for BOR's much for the exact reason you specifed... the stress on the lower back.

**Todd** · 19-Oct-06, 12:53 PM

I feel that db rows are definitely comparable to BOR's. And if you have a weaker lower back or BOR's bother your back for whatever reason, then go with the db row.

Also, doing a variety of exercises for back will ensure you obtain good muscle stimulation in all areas of the muscle complex.

Blaze · 19-Oct-06, 12:59 PM

I agree, go with the dumbbell row. Or Even T-bar rows if you've got the machine for it...

Hey, while we're on the subject of back...I didn't really wanna start a thread just for this.
But...When it comes to good mornings, which is worked more. Lower back or hamstrings?
According to my knowledge it's a lower back lift...and sometimes but lower back is sore, but not nearly as much as my hamstrings.

**maverick** · 19-Oct-06, 01:22 PM

Its pretty easy to mainpulate what gets hit harder with good mornings. The more narrow the stance and the closer to locked my knees are, the more I hit my hamstrings. If I widen the stance and get a good bend in the knee, I can use more weight and hit my lower back much harder.

Khaine · 19-Oct-06, 01:31 PM

You could even do em face down on an incline bench... Keeps you honest wit the weight, as cheating is a lot easier wit DB Rows than BORs...

As far as GMs, I always considered them a Hammy lift, mostly because I don't use enough weight on them to put much stress on my lower back anyway... Either way, I did em on Monday and my Hammies are still sore as hell...

**.V.** · 19-Oct-06, 02:40 PM

To the replies RE: DB rows - thanks. I believe that's what I'm going to do. I was going to switch to chest supported rows but don't really have a bench high enough to get any ROM with that. So next training cycle - DB's it will be.

RE: good mornings. They work both. I keep the weight down and do them as maverick described to concentrate on the hamstrings and keep them off of the lower back somewhat. However, they still work the low back too, it's unavoidable.

Some people do seated good mornings for low back only...with hundreds of pounds. Looks rather painful.

**LiftGirl** · 19-Oct-06, 03:46 PM

I think it would be preferable to do full-range DB rows rather than partial BORs. But then I am not a big fan of partials.

And for good mornings, my experince has been the same as Mavericks.

**MostMuscle** · 19-Oct-06, 04:09 PM

Along with DB Rows Supine rows may be another option

http://www.exrx.net/WeightExercises/...SupineRow.html

**.V.** · 19-Oct-06, 08:17 PM

Hadn't thought of supine rows. That's what I had my little girl do when she couldn't do pullups. Eventually she was able to do them fine and pass the pullup test at school.

**MAURER** · 19-Oct-06, 09:38 PM

how would you increase the resistance though? i can't imagine BW being enough, especially for someone thin.

**LiftGirl** · 23-Oct-06, 05:07 PM

Quote:

Originally Posted by a_welch503

Hadn't thought of supine rows. That's what I had my little girl do when she couldn't do pullups. Eventually she was able to do them fine and pass the pullup test at school.

Dammit, that's not fair! I still can't do a pull-up!

Seriously, though, that's awesome for her.

:

**MostMuscle** · 23-Oct-06, 05:12 PM

Quote:

Originally Posted by MAURER

how would you increase the resistance though? i can't imagine BW being enough, especially for someone thin.

Its tricky but this is what they say:

"Fixed bar should be just high enough to allow arm to fully extend. Placing back of heels on elevated surface is optional. This exercise is typically performed without added resistance although an additional weight can be placed on the belly. Partner can add and removing weight, and keep weight from sliding off belly."

On the flipside, this movement can be deceptively difficult especially when the feet are elevated or the bar is lowered.