Hey guys, I just recently started lifting for the first time. I'm currently doing the hct-12 workout. My question is what is an alternate exercise I could do for one arm dumbbell rows? Last time I did them they messed up both my shoulders for the next few days. Thanks for the help guys
First, I'd check your form and try to figure out why they messed up your shoulders. Did you try to use too much weight, or stand up too tall, or jerk the weight instead of lift it smoothly? For alternatives, you could use barbell rows, T-bar rows, machine rows, cable rows, etc...
I belive the one armed row is the best row there is, and it has given me the absolute best overall enjoyment, but you could do you cable rows, barbell rows, t-bar rows, high rows, low rows, cable high rows, one armed rows with cables. There are tons of rows so find one that works for you, but I suggest you check your form, and or lower the weight.
Bench Press 245x1
Back Squat 225x3 (ATG)
Dead lift 275x1