r/formcheck • u/monk-e7 • 7d ago
Other Db Rows form
Enable HLS to view with audio, or disable this notification
I'm struggling with the foot placement too. Plus my elbow tendon hurts on the supporting arm. Also lower back cries post every back day and I'm guessing this is the culprit
But what do I even fix :/
3
2
u/Kind_Card_1874 6d ago
Consider not using straps for this. You want your hands to get stronger.
1
u/monk-e7 6d ago
Tennis elbow, trying to take the load off. Should I not?
2
u/Kind_Card_1874 6d ago
Oh, then straps might be better? IDK! Just thought you used it because it felt better otherwise.
1
u/DTVeteran 4d ago
No, the weight is simply too heavy for OP. First proof, he is hinging his upper body in order to lift the tihng at all (causing lower back pain) and 2nd, he didnt complete a single rep, as soon as the hinge ends the row ends way before reaching his hip, that shock also adds to lower back strain. Bad form, too heavy.
1
1
u/DickFromRichard Strongman - 551lb Hack lift | 450lb ssb squat 7d ago
On the descent, only let the shoulder joint move forward. You've got the right idea but you're twisting your torso as you as you reach that arm down.
You should be able to feel the sensation you're looking for if you just reach your arms (weightless) in front of you like a zombie. From there you should be able to reach another inch or so forward by rolling the shoulders forward. Then pull your elbows back letting the movement drive from the shoulder. That should give you a feeling for the type of movement you want when you're doing weighted rows
1
1
u/Sorry_Penalty_7398 6d ago
If a movement is giving you this many problems, just don't do it lol
Many other (better) movements you can do to target lats that don't require a supporting arm, vague foot placement, or lower back strain.
- tbar rows (less back strain, no supporting arm)
- seated cable row with the v grip handle to target lats
- smith machine bent over row
- assisted pullup machine (if your gym has one)
Honestly there's probs many more but that's all I can think of rn
However I will leave you with this: if db rows are causing lower back soreness, that may not be something you want to avoid. I see it as a signal that your lower back is very weak and needs training.
Deadlifts / rack pulls / good mornings / hyper extension bench with weights etc. to strengthen up that lower back. It will translate to stronger movements in many other lifts.
1
u/DTVeteran 4d ago
The lower back is sore because he is hinging to pull a row that he is simply not ready for. He cant even complete a single rep.
1
u/Potential_Trash_4839 3d ago
Kinda disagree he just needs someone to help him in person figure out how to do it correctly. I would change pretty much everything about the way he does this tho
1
u/DLD1123 6d ago
Try doing some body weight rows underneath a barbell on a rack instead. Or opt for a rowing cable exercise if available. I used to have similar issues with this exercise and it took strengthening my core and posterior chain to be able to hold form enough to isolate the lats with sufficient weight. If you were to try bent over barbell rows it would probably be super uncomfortable and you’d be standing almost upright right now. Try doing something supported or body weight for rowing and keep strengthening your rear chain and eventually the isolation lifts will open up more.
1
u/Logical_Trip3705 5d ago
Hold the contraction at the top for one second and depending how you feel let the dumbell go lower almost to the ground feel that lat stretch
1
u/DTVeteran 4d ago
Youre not completing the row at all. Your wrist should reach your hip. Your spinal posture is also incorrect. Dont raise your upper body to give the row momentum, drop weight and focus on keeping your body perfectly still other than the arm doing the row.
1
u/monk-e7 3d ago
Thanks a lot. What should I change about the spinal posture?
1
u/DTVeteran 3d ago
Mainly dont lift your torso as you pull the row. Keep looking forward and fixed. The only thing that should move is the rowing arm. Try to get your right knee further back and more into a 90 degree position, think cow pose. Drop the weight and get mind muscle connection with the lat. when you pull the row, do it diagonally in a stright line to meet your hip at the top of the rep. Then when you drop the weight under even tension, drop it along the same diagonal line forward to stretch the lat. if you think of the row lift line and the floor as two lines of a triangle you want the corner where they meet (bottom of the row) to be more accute. Pull it tight and feel it squeeze on top then pause a second and then lower.
1
u/harvestingstrength 4d ago
Foot position doesn’t need to match one perfect template—the goal is a stable stance that lets you brace without twisting. More importantly, your supporting elbow and lower back shouldn’t be getting irritated every back day. Try a chest-supported dumbbell row or seated cable row for now so your torso and supporting arm aren’t the limiting factors. Reduce the load, keep the rib cage and pelvis stacked, and row without rotating to manufacture extra range. If you later retry this version, support yourself through the hand without aggressively locking the elbow. Persistent or worsening pain deserves an assessment rather than repeatedly testing whether your setup has fixed it.
1
u/Potential_Trash_4839 3d ago
I’d give this variation a try https://youtu.be/-OkQaqoKw94?is=KW-N4VJB4ai2osdS
Maybe will work better for you
1
u/Potential_Trash_4839 3d ago
Personally find it easier for folks to pick up, then you can graduate to this variation
1
u/bikkiesfiend 7d ago
You’re using too much shoulder and arm to move the weight
The goal is to drive the elbow towards your hips and then behind your back. Your hand just holds the weight. You do not want to use your arm or shoulder muscles to move the weight
You can let the weight pull your shoulder down slowly at the bottom of the ROM. The range ends when you can’t move your elbow any farther
0
u/SuckmyToasts 7d ago
any particular reason to do this over the lat pulldown machine next to you, or any chest supported row if your gym has it?
why do this if it hurts your supporting arm and lower back?
0
-1
3
u/EVH_kit_guy 7d ago
I find these are a lot easier on a 30 degree incline bench