Need another pull excercise

the_general64 · 12-17-2006, 07:28 AM

i do 4 sets of close grip pulldowns
4 sets of seated rows
and i used to do chin ups/pull ups but wasnt making any gains so any advice on what i can sub. for the chin ups/pull ups?

Scott~ · 12-17-2006, 07:36 AM

Barbell bent over rows
Dumbell single arm rows
Barbell high pull

If you didn't make gains from chinups/pullups then you weren't doing enough volume and/or not using enough weight, as they are two of the best compound exercises there are.

Double D · 12-17-2006, 08:25 AM

DB Rows are a personal favorite of mine, simply because it has the greatest ROM. IMO I would drop the pulldowns and do some chins or pullups!

**P-funk** · 12-17-2006, 08:30 AM

supine row

JimSnow · 12-17-2006, 11:47 AM

Bentover DB rows are difficult to do without cheating. I do mine "belly-down" on the small weightbench (plates under bench supports for more extension).

JimSnow · 12-17-2006, 11:50 AM

Quote:

Originally Posted by Scott~

Barbell bent over rows
Dumbell single arm rows
Barbell high pull

If you didn't make gains from chinups/pullups then you weren't doing enough volume and/or not using enough weight, as they are two of the best compound exercises there are.

Agreed.

Double D · 12-17-2006, 11:52 AM

I find cheating on something like DB rows isnt all that bad. Sure it is better to do without doing it, however you are still stimulating those back muscles alot. I really like doing really heavy db rows, and then backing off and doing a weight thats a little more controlled and easy with a good squeeze at the top.

JimSnow · 12-17-2006, 12:10 PM

Quote:

Originally Posted by Double D

I find cheating on something like DB rows isnt all that bad. Sure it is better to do without doing it, however you are still stimulating those back muscles alot. I really like doing really heavy db rows, and then backing off and doing a weight thats a little more controlled and easy with a good squeeze at the top.

Agreed. A heavy set of bent over rows is a "full-body" exercise.

I conceed. But, you need the focus of the lighter version... in addition. But, you said that also.

slip · 12-17-2006, 03:07 PM

+1 on the bent over 1 arm DB rows. awesome. good if you want to push yourself, just keep swapping arms till you've done all sets on both arms, your rest time is while the other arm is working.

JimSnow · 12-17-2006, 03:22 PM

Quote:

Originally Posted by P-funk

supine row

What's a "supine row"?

**P-funk** · 12-17-2006, 03:44 PM

Quote:

Originally Posted by JimSnow

What's a "supine row"?

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

JimSnow · 12-17-2006, 03:55 PM

Quote:

Originally Posted by P-funk

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

Resistance is limited, I've done those. Variations? I like the pull movement because cheat is minimized.

**P-funk** · 12-17-2006, 03:58 PM

Quote:

Originally Posted by JimSnow

Resistance is limited, I've done those. Variations? I like the pull movement because cheat is minimized.

resistance is limited.....look for other ways to increase intensity.....

feet up, one foot in air, feet on stability ball, one foot on stability ball

use blast straps for independant hands, then go through those progressions.

do it for higher reps (if it is that easy) as a way to work the scapular stabilizers and upper back. I use it for high reps as part of an antagonistic super set with a heavier press exercise. Like today, I did CG bench press for 5 reps, blast strap supine row for 15 reps.

you can use tempo restrictions and isometric holds at the top too. that can be killer.

fufu · 12-17-2006, 04:00 PM

Quote:

Originally Posted by P-funk

resistance is limited.....look for other ways to increase intensity.....

feet up, one foot in air, feet on stability ball, one foot on stability ball

use blast straps for independant hands, then go through those progressions.

do it for higher reps (if it is that easy) as a way to work the scapular stabilizers and upper back. I use it for high reps as part of an antagonistic super set with a heavier press exercise. Like today, I did CG bench press for 5 reps, blast strap supine row for 15 reps.

you can use tempo restrictions and isometric holds at the top too. that can be killer.

Could always do them weighted too, just involves a little weight room ingenuity.

JimSnow · 12-17-2006, 04:14 PM

I don't know what a blast strap, or stability ball is.

Alone, it is something I'd do in a superset. But, I like the motion. I'd like to employ it as a power movement.

I'm guessing the blast straps use one arm?

fufu · 12-17-2006, 04:28 PM

Quote:

Originally Posted by JimSnow

I don't know what a blast strap, or stability ball is.

Alone, it is something I'd do in a superset. But, I like the motion. I'd like to employ it as a power movement.

I'm guessing the blast straps use one arm?

http://www.flexcart.com/members/elit...id=114&pid=916

A stability ball is just one of those large rubber inflated balls.

**CowPimp** · 12-17-2006, 08:26 PM

When you talk gains, are you talking mass gains or strength gains?

12-17-2006, 07:28 AM	#1
the_general64 Registered User Join Date: Dec 2005 Posts: 172	Need another pull excercise BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com i do 4 sets of close grip pulldowns 4 sets of seated rows and i used to do chin ups/pull ups but wasnt making any gains so any advice on what i can sub. for the chin ups/pull ups?

12-17-2006, 07:36 AM	#2
Scott~ Nutrition > Training Join Date: Dec 2006 Location: U.S. Posts: 4	Barbell bent over rows Dumbell single arm rows Barbell high pull If you didn't make gains from chinups/pullups then you weren't doing enough volume and/or not using enough weight, as they are two of the best compound exercises there are.
	When walking in open territory, bother no one. If someone bothers you, ask him to stop. If he does not stop, destroy him.

12-17-2006, 08:25 AM	#3
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	DB Rows are a personal favorite of mine, simply because it has the greatest ROM. IMO I would drop the pulldowns and do some chins or pullups!
	www.crossfit.com

12-17-2006, 08:30 AM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	supine row
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12-17-2006, 11:47 AM	#5
JimSnow Registered User Join Date: Sep 2006 Location: NC, USA Posts: 625 Photos: 2	Bentover DB rows are difficult to do without cheating. I do mine "belly-down" on the small weightbench (plates under bench supports for more extension).
	"Wait 'till you see special photos of my old man butt in April!"

12-17-2006, 11:52 AM	#7
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	I find cheating on something like DB rows isnt all that bad. Sure it is better to do without doing it, however you are still stimulating those back muscles alot. I really like doing really heavy db rows, and then backing off and doing a weight thats a little more controlled and easy with a good squeeze at the top.
	www.crossfit.com

12-17-2006, 03:07 PM	#9
slip Registered User Join Date: Jan 2006 Posts: 346	+1 on the bent over 1 arm DB rows. awesome. good if you want to push yourself, just keep swapping arms till you've done all sets on both arms, your rest time is while the other arm is working.
slip Registered User Join Date: Jan 2006 Posts: 346

12-17-2006, 04:14 PM	#15
JimSnow Registered User Join Date: Sep 2006 Location: NC, USA Posts: 625 Photos: 2	I don't know what a blast strap, or stability ball is. Alone, it is something I'd do in a superset. But, I like the motion. I'd like to employ it as a power movement. I'm guessing the blast straps use one arm?
	"Wait 'till you see special photos of my old man butt in April!"

12-17-2006, 08:26 PM	#17
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	When you talk gains, are you talking mass gains or strength gains?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

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