Brain storm with me real quick

[Stubborn]

What are some good back exercises that DONT affect the legs AT ALL.

I pull/strained my groin/hamstring in my left leg and its VERY sensitive. Can barely walk up shallow stairs.

Thats not the problem, Im taking care of it already (RICE).

Need exercises to keep my back strong while not even using my legs to stabilize much.

Heres what I have so far:
-DB Rows
-Hammer Strength
-Pullups/downs
-Chest supported BB Rows

Any other suggestions are very welcome as I will be unable to utilize leg strength for a few weeks.

Thanks guys!

[pumpster]

That's good with or without the injury. Add in some pullovers and everything's covered.

[jpm101]

I would consider exercises that are done sitting, which include most all machine equipment. Pullups/pulldowns can affect the groin (lower ab wall), something not wished for. Pullovers (straight or bent arm...one of my favorite exercises) also affect the lower groin area.

In any event most pulling movements can cause stress on the groin and lower back. The lower back is something you want to take care of with groin and ham problems. The nerve affect and all that.  Sitting draws the legs up, giving less stress on your injury. Those DB rows still require weight on the legs, even if bracing yourself on a piece of equipment or whatever.

Actually rest should be the first solution to the problem. You should not lose a lot of strength in the back, after a good rest period. Second option would be machine back/lat workouts only. Good Luck.

[QuakerOats]

watch it on the db rows, just because you're resting one leg on a bench and using one arm doesn't mean the hamsstrings aren't being taxed, just do pulldowns and chest supportd T bars or machine rows and absoluitely no seated cable rows.

[Stubborn]

Thanks guys! My leg is feeling a little better. I have an ACE bandage and compression shorts on all day and it really helps.


It hurts most when I try to squat down. Sitting on a chair, toilet, and trying to tie my shoes hurts pretty bad and the swelling shoots up when I stress it.


I will use support on all my movements and try to keep the legs out of it. All I can do right? 

[tbombz]

machine pullovers!! allllll the way up... sttrrrreeeettttcccchhhhh h those lats.... then powerful!! contraction slam the weight allthe way as far bak as yoru elbows will goo....then hold for a pause...then slllloooowwwww and controlled all the way to the top

[io856]

machine pullovers!! allllll the way up... sttrrrreeeettttcccchhhhh h those lats.... then powerful!! contraction slam the weight allthe way as far bak as yoru elbows will goo....then hold for a pause...then slllloooowwwww and controlled all the way to the top

I can never really feel my lats working in that machine

hmmmm...

[tbombz]

I can never really feel my lats working in that machine

hmmmm...

maybe you need more weight...   every machine ive ever used i was able to easily do the full stack for pull overs...

[Stubborn]

machine pullovers!! allllll the way up... sttrrrreeeettttcccchhhhh h those lats.... then powerful!! contraction slam the weight allthe way as far bak as yoru elbows will goo....then hold for a pause...then slllloooowwwww and controlled all the way to the top

I dont have access to a machine pullover. I could do them the old fashioned way though. Never felt them in my lats so much as in everything else. Maybe thats how the machine differs? I imagine if you didnt have to stabilize so much you could concentrate on the lats and move a lot of weight.

[QuakerOats]

I dont have access to a machine pullover. I could do them the old fashioned way though. Never felt them in my lats so much as in everything else. Maybe thats how the machine differs? I imagine if you didnt have to stabilize so much you could concentrate on the lats and move a lot of weight.

i ALWAYS end up feeling DB pullovers in my triceps no matter how straight or bent i try to keep my arms so i ditched them years ago.

[tbombz]

I dont have access to a machine pullover. I could do them the old fashioned way though. Never felt them in my lats so much as in everything else. Maybe thats how the machine differs? I imagine if you didnt have to stabilize so much you could concentrate on the lats and move a lot of weight.

try them standing up with a pulldown machine..  bend your spine in, pushing your stomach out , keep your arms strgith (elbows almost full locked out)..use that same rep fashion i outlined..

[Stubborn]

try them standing up with a pulldown machine..  bend your spine in, pushing your stomach out , keep your arms strgith (elbows almost full locked out)..use that same rep fashion i outlined..

You lost me at "standing up." If I have to stabilize with my legs too much I may reinjure myself. Furthermore I think if you are going to do that then you should just do pulldowns and old school pullovers. But to each his own, I may try it.


You ever get any new pics, Candy? Just interested in seeing the transformation.

[pumpster]

I dont have access to a machine pullover.

The best way to do pullovers if you don't have a machine, making it very much like a machine and removing the arms from the movement...attach the straps to an overhead pulley while kneeling, or on to a chin bar then do a pullover motion with the straps..

Can be done standing, or lying on a bench with straps attached to a low pulley behind you.

[Zach Trowbridge]

Seated DB cleans - google them on YouTube, it's an old Westside accessory exercise, not like a traditional DB clean.

Face pulls or incline upright rows with a straight or ez curl bar for the upper back.

30 or 45 degree incline shrugs.

Incline scapular retraction - kind of like a straight arm pullover, use a 30 or 45 degree incline, use dumbbells, lay facedown on the bench, and pull the dbs back to the hips by squeezing the scapula together.  Don't let the elbows bend much.

[The Apprentice]

seated good mornings

[Stubborn]

Seated DB cleans - google them on YouTube, it's an old Westside accessory exercise, not like a traditional DB clean.

Face pulls or incline upright rows with a straight or ez curl bar for the upper back.

30 or 45 degree incline shrugs.

Incline scapular retraction - kind of like a straight arm pullover, use a 30 or 45 degree incline, use dumbbells, lay facedown on the bench, and pull the dbs back to the hips by squeezing the scapula together.  Don't let the elbows bend much.

Nice suggestions! Thanks. I will maybe try some of these next week when my leg feels a bit more solid.

seated good mornings

No.

[Zach Trowbridge]

seated good mornings

Bad, bad idea.

[wes]

Lying Barbell Rows

[Emmortal]

Lying Barbell Rows

Pendlay rows?

[wes]

No,regular barbell rows while lying on a bench.

You`ll have to jack up one side of the bench so the bar will clear the floor........use smaaler plates also.

[pumpster]

No,regular barbell rows while lying on a bench.

You`ll have to jack up one side of the bench so the bar will clear the floor........use smaaler plates also.

That was also mentioned in the first post, is one of the exercises he's already doing. It's one of THE best possible rowing motions, but isn't widely known. Better than standard rows by far IMO. Also alot less exhausting and harsh on the lower back.

I usually post this pic to clarify the exercise.

You can also use DBs that way.

[Stubborn]

That was also mentioned in the first post, is one of the exercises he's already doing. It's one of THE best possible rowing motions, but isn't widely known. Better than standard rows by far IMO. Also alot less exhausting and harsh on the lower back.

I usually post this pic to clarify the exercise.

You can also use DBs that way.

Havent tried that in a LONG time. Always thought of it as a BBing move but I will DEFINITELY be doing it this week.

[wes]

That was also mentioned in the first post, is one of the exercises he's already doing. It's one of THE best possible rowing motions, but isn't widely known. Better than standard rows by far IMO. Also alot less exhausting and harsh on the lower back.

I usually post this pic to clarify the exercise.

You can also use DBs that way.

Ooops..........sorry bro,I didn`t see it posted.

Definately a great exercise..........hurt my back a few years ago,been doing these ever since.

Brought up my back development bigtime.

[wild willie]

What are some good back exercises that DONT affect the legs AT ALL.

I pull/strained my groin/hamstring in my left leg and its VERY sensitive. Can barely walk up shallow stairs.

Thats not the problem, Im taking care of it already (RICE).

Need exercises to keep my back strong while not even using my legs to stabilize much.

Heres what I have so far:
-DB Rows
-Hammer Strength
-Pullups/downs
-Chest supported BB Rows

Any other suggestions are very welcome as I will be unable to utilize leg strength for a few weeks.

Thanks guys!

just experiment with this exercise and see what you think. go over to the crossover station and perform pulldowns seated on the floor. Use two D handles. nice and slow..... hold in the fully contracted position for a count of 1.