Yup. It’s time for another installment of Old Man Conjugate and this week we have a sweet new Back Training Variation: Banded Power Rack Rows. I can’t say that I invented these, but I can say that I have never seen them before, so….

A basic principle of Old Man Conjugate is “more of what you can do, less whining about what you can’t do” which leads me to be creative because so many basic and results producing exercises are simply off the list. For now.

Barbell Rows have been a staple in my training since the 1980’s when I started training in my basement with the Weider cement filled barbell set and their death bench.

Why?

Because they work. They build a strong back, torso and grip. They add size, they do it all. Barbell rows are one of the most basic things you can do for your back, and they work arguably better than most other exercises.

What if you can’t do them for reasons like:

• Lumbar disc injury
• Hip injury
• Knee injury
• Or any reason

I am not saying if you don’t want to, I mean you are physically incapable of doing them or you will exacerbate your current state of fucked up.

Well, I think Old Man Conjugate Banded Power Rack Rows come in to play pretty nicely. You don’t get 100% of the benefits of a barbell row with these, but you do get a lot of them. Since you are standing upright, a lot of the ab/lower back stabilization is gone, but they still get worked pretty good in a slightly different way.

I came up with these a while ago while trying to think of something I could do for my back that was like a Barbell Row, but did not require a hip hinge.  As you will see in the video, I am using a Bandbell bar with a mini and monster mini band. I also set it up in my Elite Erect a Rack spotter hooks. You can easily do these in any power rack on the safety pins. I chose this way because it is quicker to set up.

I set the spotter arms up so I would be moving the bar as if lowering a bench press. You can choose any height you like to hit your back from different angles.

The more I do these, the more I like using a definitive contraction and a hard squeeze at the chest instead of gripping and ripping.

Why use the Bandbell Bar for Old Man Conjugate Banded Power Rack Rows?

Good question!

I used the Bandbell Bar for two reasons:

I didn’t want to destroy the knurling on my Elitefts Power Bars.

It is very forgiving on your joints.

Give these a shot next time you are in the gym for a great variation on the Barbell Row and be sure to flex and squeeze your way through them.

Watch the Old Man Conjugate Banded Power Rack Rows Video Here.

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Vincere vel mori

C.J. Murphy

December 16, 2021