Hey, Jedd Johnson here from DieselCrew.com. I had many people recently talk to me about wrist and elbow pain when doing straight bar work. So, what we’re doing today is the bent-over row.
The bent-over row is one of the best exercises to strengthen the muscles of your upper back and arms. You can do it with dumbbells or a barbell, depending on your fitness level. It’s also a great exercise for your middle and lower back. But most importantly, the bent-over row is an excellent way to prevent back pain.
This exercise is also a great way to hit your back, biceps, and core muscles. They’re also one of the most effective exercises for strengthening your lower body (quadriceps and hamstrings). This makes the bent-over row an awesome exercise for those looking to improve their strength, build muscle mass, or lose fat.
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The bent-over row is one of the best exercises a person can do to build a powerful back. It’s also an excellent calorie-burning exercise, as it targets the entire back, upper and lower body muscles. However, not everyone can perform this exercise because it requires a certain amount of flexibility in the hamstrings and spinal flexibility. With that said, there are some variations that anyone can perform to get the same benefits without risking injury.
But what if you can’t do bent-over rows?
Don’t worry! There are two pain-free alternatives that you can use instead that will get the same results. Here are two painless alternatives you should try out if you’re struggling with the basic bent-over row.
1. Bent-over Row Using Globe Gripz
The bent-over row is used to strengthen the muscles of your back and hamstrings. It’s a great way to target these muscle groups for an effective overall workout. The bent-over row exercise can also help improve posture, balance, and stability, and prevent or alleviate back pain.
Globe Gripz has made this exercise easier than ever before! Globe Gripz is created to provide a better grip on weights with an innovative design that eliminates the need to use chalk or any other type of grips. Try them today and see the difference they can make in your workouts!
I’ve got the Globe Gripz, and this is a good option for you as it snaps right onto the bar.
Bent-over Row Using Globe Gripz
The thing that hurt me is the straight bar position. This tends to pull the wrist and force me into supination, with the palm facing the sky position. This position is not good for me, so I try to avoid it. The Globe Gripz puts me into a slight supination position versus an extreme supination position, which is more comfortable.
2. Bent-over Row Using BackBull
The bent-over row is a weight-training exercise that primarily targets the muscles in the back of the upper body. The bent-over row can be completed using either a barbell or dumbbells. Here you will find instructions on how to do a bent-over row using a back bull, with pictures and step-by-step instructions on how to perform this exercise correctly.
A back bull is used for this exercise because it resembles the shape of an actual back. It also offers some comfort and stability when performing this exercise, especially if you’re someone who’s prone to low back pain, discomfort or injury.
I have another alternative tool that works well, called the BackBull. It will move you even further out of that extreme supinated position. There are two options, which are slightly supinated or slightly pronated. Do what is more comfortable for you. Approach the bar, snap the hook, then perform the rows.
Bent-over Row Using BackBull
Both of these allow you to get good quality backwork into your routine. It tests your grip but doesn’t test your range of motion. Let me know if you feel better, have more intense workouts, and optimize your gains when doing bent-over row exercises. I hope this video has been helpful.
If you want to get rid of your nagging wrist pain permanently, then click here to check out The Top 10 Morning Movements to Loosen Up Your Joints program!