Seated Rows

[rookie]

My gym has a couple cable towers in the free weight area. I sit on the floor at the towers to do seated rows. However, I need to find another way or different exercise altogether. The weight stack only goes to 200. I add all the little weights on top of the stack that fit and am still doing 15 reps. Now I kow there are a lot of different rowing exercises and I do many of them. But is there one that is most comparable to the seated row?

[jayb]

The first thing that comes to my mind is a T-bar row, do you have access to one of those? Although that might be more like a bent-over row than anything else. Maybe reverse-pushups, like on a smith machine bar? Although it's probably impossible to add much weight to that motion... just some thoughts.

[Lost Dog]

I'd say a bentover row with a bb or dbs. I like the version where you're leaning forward, and row one db with the other hand behind your back. Lou and Alwyn's New Rules, has one like that, I believe.

You could also do your cable rows one handed.

[Iamjennmedic]

I'd say bent over rows as well, that would be the only one I could think that would be similar, although you could do the reverse push ups with one hand and see if that feels more challenging.. unilateral bent-over rows with varied grips. Can't think of anything else. Let us know what you come up with

[austintwo]

Reverse pushups with a plate lying on your chest work pretty well - you can secure the plate with a band or something, if necessary, but slow good form should keep it in place.

Good luck.

[getgot211]

pendlay's

[John Izzo]

I think when speaking of back development you need to include horizontal rowing and vertical rowing. Seted rows are great, but in this case, when you get bored of them you can include reclined pulls.
Simply place a bar on the smith machine and lay underneath (on the floor). YOu may grip the bar with a pronated or supinated grip. WIth feet in contact with floor and legs straight; keep abs tight and core activated, you wil bring your upper body up to bar. Kinda difficult without a pic of the actual exercise.

[Jean-Paul]

John, I call those "hanging rows"... Not sure what the actual name is, but I really like the exercise.

[austintwo]

I think that's what others have called "reverse pushups" earlier in the thread. It is a very good exercise.

[flying scotsman]

A few suggestions....

1. You can perform 1 1/2's to double the number of reps in the hardest range of the movement

2. Perform horizontal rows unilaterally which will be good for balancing left and right side, and when you've worked up to the max weight of the stack do 1 1/2's

3. Similar to 1 1/2's you could do 21's

4. Wrap a towel round the bar to fatten the grip

5. Put a D handle on the two sides of the cable tower, sit centrally between the towers but further back (you'll need some space) and pull the handles toward you

6. You can do some of the above seated or standing

7. If no access to T-bar then put a place one end of an Olympic bar into the corner of room and load plates at the other end. Straddle the bar and lift the loaded end using a triangular handle or a towel. The smaller the plates the greater the range of movement.

There's a few more I can think of but does the above help?

Ian

[eros]

just put dumbbells on the weight stack.. I did that too in my gym till they got the proper excercise one day

[Cynic]

Originally Posted by Jean-Paul

John, I call those "hanging rows"... Not sure what the actual name is, but I really like the exercise.

I'm fond of calling them "Inverted Rows."

[Lisa~]

I've also seen them called supine rows and horizontal rows. But whatever you call them, they're a great exercise!

[Funk]

When you get too good at the hanging rows, elevate your feet on a bench and throw a plate on your stomach.

Other than that, I'd recommend DB and BB bent over rows.

[Blackjack]

Originally Posted by Funk

When you get too good at the hanging rows, elevate your feet on a bench and throw a plate on your stomach.

Other than that, I'd recommend DB and BB bent over rows.

Putting your feet on an exercise ball will make the exercise more difficult as well. More taxing on the core which is good.

[Alcoholiday]

i would like to add that these (inverted rows/fat man rows/reverse pushups, etc) done with blast staps are killer, and a lot better than a bar, IMO

[andrew_plamondon]

Christian Thibaudeau always has great suggestions, try some of the exercises in there :
http://www.t-nation.com/readTopic.do?id=1076164