I’ve been doing one-arm DB rows as an assistance exercise with 5/3/1 since this spring, but I use the gym at work (high school) and the DB array only goes up to 75 lbs. Needless to say, that’s no longer a challenging weight, even for 5 x 12 reps.
If you were to substitute, or have used another variation, what would your preference be? I like the isolation and the pump in the lats/middle back that DB rows have provided. I have access to a Smith machine and of course barbell equipment, but no T-bar row machine, nor any kettlebells over 35 lbs. I was thinking perhaps bent over barbell or reverse grip barbell rows - any favs?
[quote]JR249 wrote:
I have access to a Smith machine and of course barbell equipment, but no T-bar row machine, nor any kettlebells over 35 lbs.[/quote]
Off the top of my head: 1-arm elbows-out row (elbow level with shoulder instead of pulling to hip, basically a 1-db face pull), 2-db row, 1 or 2-db row with a 2-count pause at the top, deadstop db row with a pause at the top, reverse incline 2-db row, Smith machine row, strict Pendlay row, 1-arm barbell row, old school t-bar row with bb in a corner.
I like Pendlay BB Rows a lot (pull from floor each rep). But you could also just do higher reps (e.g. Kroc rows) with the 75’s. Like sets of 20-30, or AMAP.
Thanks for the responses. I did the generic Smith machine seated row yesterday, but that just doesn’t give me the same pump, nor do I ever feel as if I worked the muscles the same, which makes sense given the variation.
I’m always curious as to what has actually worked, in real life, for other people who are focusing on the same areas.
[quote]T3hPwnisher wrote:
Ever think about just packing a loadable DB handle? I did that before when I ran into this situation and it worked just fine.[/quote]
Meadows Rows.
I arm fixed barbell row. Check John Meadows articles for video.
BB Bent Over Rows. Hard to go past the classic.
Seated Cable Rows. Never use to like them but now do them really strict with focus on scapula retraction and are liking the feel.