Repped Out on DB Rows-- Next Progression?

Bigger Stronger Leaner Powerlifting & Strength Sports
1

I know there are a lot of folks much stronger than I am on these boards. My gym has DBs that go to 100#. I’m at the point where I’m repping out (ie hitting 10) on DB rows (with straps), about 6-7 without (grip gives before back).

I really like this movement and looking for some tips on the next logical progression. My BB rows are at about 160# for 6-8, but the leverage is different.

Is moving to 1 arm cable rows the next logical step? I don’t see how I’d be able to re-create the same R.O.M, even with the pulley on the floor and the bench in the cable machine.

Thanks.

2

Load up a barbell on one end and row that way.

3

Kroc rows…hit 30 or 50 with that bitch.

^^fyi thats a weakass BB row. so you might want to work on progressing with that. It doesn’t have dick to do with the leverage, sorry to break it to you.

4

Thx RPM

Xen, I’m not looking for a critique on the weight, just an alternative to the row. Actually the leverage is different in that a DB row from a bench offers the stability of the bench (ie a foundation) to steady from the other side, where the BO BB rows induce more shear forces on the lower back, especially when I’m trying to maintain a strict 90 degrees and good form. I’m still not 100% on a disc recovery and my body dictates the loads.

Sure, there’s always room for improvement, and BB rows are a staple of mine-- but the BB rows, in my case, are limited by the stress of the position, not by the capability. Think of it like a grip limitation vs. using straps.

I appreciate the the Kroc row hint, I’ll check those out.

5

I second the option of kroc rows. My gym’s dumbbells only go up to 100 as well, so I’ve just been hitting more reps on it. I also suggest losing the straps to keep your grip growing with your back.

You can always pendlay or t-bar row with the barbell if your back is ok with it.

6

Get rid of your straps.

7

[quote]SteelyD wrote:

I really like this movement and looking for some tips on the next logical progression.

Thanks.[/quote]

12 reps.

8

What I found to be very effective was to alternate between left and right hand for as many reps as possible with no rest and do each hand twice. So: left, right, left, right all with no rest (or as little as possible) and to pick a weight that allowed me to get over 50 reps each arm.

I think my grip got a lot stronger along with my whole back. Come to think of it, I have only started having some problems holding on to the deadlift now that I haven’t done high-rep DB rows in a while…

9

I had same problem with my gym-maxed out 125- I usually avoid the movement or do it at the end for high reps. There are many ways to build your back.

10

Duct tape some 5 pound plates on the end of the dumbbells. Instant 110 pound 'bell.

11

[quote]malonetd wrote:
Duct tape some 5 pound plates on the end of the dumbbells. Instant 110 pound 'bell.[/quote]

Thats not a bad idea, strong magnets could work also.

12

Take an adjustable DB bar with you (either for standard or Oly plates) and load up to what you need.

If your BB row is so much less, perhaps your form needs checking

13

I use a couple of short chains to attach plates for db rows and shrugs and such. I train at home and only have bells up to 90lb.

14

i also urge you to get stronger with the basics. once youre hitting the 100s for 20-30 reps, THEN you can say you’ve outgrown your gyms selection for db rows
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and thats when you buy the PVC pipe and start making your own plate-loadable dumbells…

15

single arm barbell rows.

yes it will be hard to keep the bar level at first but i bet it will make you strong as hell if you get good at them (muscular control is doing the balancing anyway)

load up some 25s on an olympic bar, set it longways next to your bench and Voila.

16

add more reps.

ive found the best carryover with higher reps on these. I recently got the 150lbs db for 25 reps without straps and my upperback thanks me.

17

I really appreciate the input here. Was looking into the Kroc rows and came across this video:

EliteFTS.com - Matt Kroczaleski on Kroc Rows

He discusses how going to higher rep DB rows actually helped his lockout on deads.

I didn’t convey it in my OP, but I like staying in that 3-5 and 6-8 rep range and my body responds better to it, in my experience.

I’m going to go for the higher reps as well as trying some of the other options. Additionally, Skidmark suggested in my log thread to superset BO BB Rows with the DB rows which seems reasonable for more stimulation.

Hell, it’s all good, I’m experimental by nature, I’m interested in the challenge of something new, and I love back/pull work.

Now for the meat question: Could someone explain what a “Kroc Row” is? For all the world it looks like he (ie Kroc) is just doing 1-Arm DB rows for high reps and a little hitch on the movement. What am I missing?

18

[quote]SteelyD wrote:
Now for the meat question: Could someone explain what a “Kroc Row” is? For all the world it looks like he (ie Kroc) is just doing 1-Arm DB rows for high reps and a little hitch on the movement. What am I missing?[/quote]

That’s it.

But the point isn’t to “cheat”, it’s to not let “a breakdown in perfect form” stop you from continuing the set.

The term was probably coined by Jim Wendler.

19

why not do a low rep (me?) day with a barbell, and do a repeition day with a db. I’ve been playing with this for a while, but unfortunately I can’t lift for a another week.

20

[quote]gi2eg wrote:
single arm barbell rows.

yes it will be hard to keep the bar level at first but i bet it will make you strong as hell if you get good at them (muscular control is doing the balancing anyway)

load up some 25s on an olympic bar, set it longways next to your bench and Voila.[/quote]

I will admit I’ve never tried this, but I am really REALLY skeptical. I’m guessing you’ve done this so let me just be upfront and ask: did these contribute to anything - your physique, your back strength, etc - other than your forearm muscles?