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  1. #1
    Registered User Datboileg's Avatar
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    alternative to face pulls/lat pulldown

    hello, my gym closed due to covid, i can only work with a bench, rack, barbell and dumbbells, i need an alternative to these exercises

    face pulls
    lat pulldown (something other than barbell rows which i already do)
    something to work my calves i used to work my calves with 240kg with the hack squat machine, what can i do at home considering how much weight i needed?

    I also have a broken middle finger, i used to be able to work around this in the gym thanks to machines... at home it will be way harder with free weights, i was wondering, how can i work the same muscles as the DL without overloading my hand? i have no grip, most i can dl is 60kg with this hand. which i don't even feel, i need to deadlift around 160kg for 6 reps to get sore the day after
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    Registered User air2fakie's Avatar
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    Face pulls > Bent over db face pulls or band face pulls (or rear delt flyes)

    Lat pulldowns > Pullups (weighted if necessary)

    Calves > One legged db calf raises on a step/stepper/etc (will be harder with a db than your 240kg)

    Broken middle finger DL > Use straps/hooks/etc.
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    Band pull-aparts
    #chaga_gangsta
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    You can do rear delt rows in place of face pulls (they are a better exercise anyway). They can be done with a barbell or dumbbells.

    Put the safeties and barbell up high On the rack to do chin ups and pull ups.

    Just use straps for your deadlifts till your finger heals.

    Originally Posted by jamalfudge View Post
    Band pull-aparts
    I can’t stress how great this exercise is. I do them regularly.
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    Registered User Datboileg's Avatar
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    Originally Posted by air2fakie View Post
    Face pulls > Bent over db face pulls or band face pulls (or rear delt flyes)

    Lat pulldowns > Pullups (weighted if necessary)

    Calves > One legged db calf raises on a step/stepper/etc (will be harder with a db than your 240kg)

    Broken middle finger DL > Use straps/hooks/etc.
    thanks!

    what about calf raises with a loaded barbell on your back? i tried it the other day and it seems to work my calves pretty good

    about pull ups, are there other alternatives? i tried pull ups but i just can't with the broken finger
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    Registered User Datboileg's Avatar
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    Originally Posted by BeginnerGainz View Post
    You can do rear delt rows in place of face pulls (they are a better exercise anyway). They can be done with a barbell or dumbbells.

    Put the safeties and barbell up high On the rack to do chin ups and pull ups.

    Just use straps for your deadlifts till your finger heals.



    I can’t stress how great this exercise is. I do them regularly.
    i'll try deadlifting with strap's today, hopefully, i'll be able to considering i have a metal bar running around my finger down to both sides of my wrist,
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    Registered User air2fakie's Avatar
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    Originally Posted by Datboileg View Post
    thanks!

    what about calf raises with a loaded barbell on your back? i tried it the other day and it seems to work my calves pretty good

    about pull ups, are there other alternatives? i tried pull ups but i just can't with the broken finger
    You can use straps/hooks for pullups too. Otherwise just do rows until your finger heals, it's not really a big deal if you can't do them for a while.
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    Registered User Datboileg's Avatar
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    Originally Posted by air2fakie View Post
    You can use straps/hooks for pullups too. Otherwise just do rows until your finger heals, it's not really a big deal if you can't do them for a while.
    are hooks better than straps? i got straps yesterday, i've never used straps/hooks so far. i bought them because when i DL over 160kg i lack grip.

    about rows, i've been doing pendlay rows for about 2 years now, (when i say Pendley row i mean, start with the bar from the floor, row it, and then let the bar go down without resisting it, i'm saying that because i see so many people saying they do pendlay rows but they don't "drop" the bar, which is how you do the pendley row) my goals are muscle development and strength. should i stick to rows as my main back exercise along with lat pulldowns? or is there better exercises?
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    Registered User air2fakie's Avatar
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    Originally Posted by Datboileg View Post
    are hooks better than straps? i got straps yesterday, i've never used straps/hooks so far. i bought them because when i DL over 160kg i lack grip.
    Use whichever one feels better for you in general and your finger.

    Originally Posted by Datboileg View Post
    about rows, i've been doing pendlay rows for about 2 years now, (when i say Pendley row i mean, start with the bar from the floor, row it, and then let the bar go down without resisting it, i'm saying that because i see so many people saying they do pendlay rows but they don't "drop" the bar, which is how you do the pendley row) my goals are muscle development and strength. should i stick to rows as my main back exercise along with lat pulldowns? or is there better exercises?
    Rows cover a lot of diff variations, you don't have to always do Pendlays. And yes, you should have lat pulldowns and/or pullups as well. Most intermediate programs have a little more variety built in than novice programs.
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    Registered User Datboileg's Avatar
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    Originally Posted by air2fakie View Post
    Use whichever one feels better for you in general and your finger.



    Rows cover a lot of diff variations, you don't have to always do Pendlays. And yes, you should have lat pulldowns and/or pullups as well. Most intermediate programs have a little more variety built-in over novice programs.
    perhaps it's time for me to switch to an intermediate program? i've been using the fierce 5 program for around a year and a half. i've gained 30kg since i started 2 years ago, however, the last 5-10kg i gained didn't really improve my strength a lot, that's why i'm wondering if its time to switch program
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    Registered User air2fakie's Avatar
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    Originally Posted by Datboileg View Post
    perhaps it's time for me to switch to an intermediate program? i've been using the fierce 5 program for around a year and a half. i've gained 30kg since i started 2 years ago, however, the last 5-10kg i gained didn't really improve my strength a lot, that's why i'm wondering if its time to switch program
    No idea, you seem to have recurring issues and Qs of that kind. :P Your call.
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    Originally Posted by air2fakie View Post
    You can use straps/hooks for pullups too. Otherwise just do rows until your finger heals, it's not really a big deal if you can't do them for a while.
    ^^

    I use straps for some of my pulls. They definitely help, even when you don’t have a broken finger

    If you need a vertical pull, pullover are great, as are straight arm pull downs. Pull overs can be done with a band, dumbbells, barbells. Straight arm pulldowns can be done with a band.
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    Originally Posted by air2fakie View Post
    No idea, you seem to have recurring issues and Qs of that kind. :P Your call.
    yeah i find it really hard to tell if progress has slowed down due to the program, nutrition, etc etc, there is just so many variables, so its hard to pin point the issue
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    Originally Posted by BeginnerGainz View Post
    You can do rear delt rows in place of face pulls (they are a better exercise anyway). They can be done with a barbell or dumbbells.

    Put the safeties and barbell up high On the rack to do chin ups and pull ups.

    Just use straps for your deadlifts till your finger heals.



    I can’t stress how great this exercise is. I do them regularly.
    so you think it would be better to drop face pulls for rear delt rows? even when i have access to gym equipment?
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by Datboileg View Post
    so you think it would be better to drop face pulls for rear delt rows? even when i have access to gym equipment?
    Stick around long enough and you’ll realize I’m not a fan of facepulls. They don’t do anything special that a reverse pec deck with the straight pegs or band pull aparts with a supinated grip does, except work the same muscles in a shortened state (ie not particularly useful from a “get bigger rear delts” perspective).

    For prehab/rehab, the best thing I’ve ever done for my chitty shoulders (torn supraspinatus, type 3 acromiums, tendinitis, etc) was pull aparts, reverse planks, and just getting stronger at rows and vertical pulls. They work all the muscles face pulls do (even the external rotators, everyone’s favorite topic on the subject.), just WAY better. They are a better use of your training time. YMMV

    Some light rear delt rows, pull aparts, reverse pec deck or some light db reverse flyes if I feel rows and chins, etc weren’t enough but usually, my back is more than stimulated from a the pulling movements I already do.

    My apologies if that was a longer answer than you were looking for. So long story short, get stronger at a vertical pull and a row. You will find additional back work unnecessary once you start moving some real weight around.
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    The Grammar Nazi BG5150's Avatar
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    Or just wait until your finger heals.

    You aren't gonna turn in to Screech Powers in a coupla weeks.
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