If you can’t hang, you row.
WARM-UP (6–8 minutes)
Hip Mobility Priority
Elevated 90/90 Hip Switch – 6 reps
Standard 90/90 Transitions – 6 / side
Rear Delt + Scap Prep
Ring Face Pulls – 12–15
Rear-Delt DB Fly (very light) – 12
Scap Retractions (rings or bar) – 8–10
BLOCK 1 — HEAVY SINGLE-ARM ROW (PRIMARY MOVER)
This replaces the neurological demand of pull-ups.
4–5 sets
A. Heavy Single-Arm Dumbbell Row
6–8 reps / side
Heavy but controlled
1–2 sec pause at the top
No torso rotation
Rest: 90–120 sec
Cue:
Pull elbow to the hip, not the ribs.
BLOCK 2 — HORIZONTAL BODYWEIGHT PULL (PULL-UP MOD)
Australian / Ring Rows
4 sets
B. Ring Rows or Australian Rows
10–15 reps
Body straight, heels planted
Chest to rings/bar
Control the descent (3 sec down)
Scaling options (pick one):
Walk feet farther forward = harder
Elevate feet = harder
Pause 2 sec at the top = harder
Rest: 75–90 sec
BLOCK 3 — LAT EMPHASIS + BICEPS SUPERSET
3–4 rounds
C1. Neutral-Grip Lat Pulldown or Band Pulldown
12–15 reps
Full stretch at the top
Drive elbows down and in
C2. Supinating Dumbbell Curls
10–12 reps
Slow eccentric
Rest: 60 sec
BLOCK 4 — ROW VARIATION + ARM THICKNESS
3 rounds
D1. Chest-Supported DB Row or Seal Row (Bench or Box Support)
10–12 reps
Elbows slightly flared
Upper-back focus
D2. Hammer Curls
10–12 reps
No swing
Elbows stay close
Rest: 60 sec
BLOCK 5 — BODYWEIGHT PULL FINISHER
2 rounds (minimal rest)
E1. Ring Row Iso Hold
20–30 sec at top position
E2. Slow Ring Rows
6–8 reps
5 sec down
E3. Curl ISO Hold
20 sec at 50% curl height
COACHING NOTES
Heavy single-arm rows replace pull-up intensity and load the lats hard
Ring rows give scalable, joint-friendly volume
Tempo and isometrics ensure back does the work, not momentum
If biceps are fresh at the end, the rows were too easy or rest was too long