Seated Cable Row Alternative Exercises (Back) The seated cable row machine is one of the few machines that I like and miss. Seated Cable Row Alternative Exercises. Hook the handle under the collar of the barbell, hold with two hands and straddle the bar. These help ameliorate the affects of daily slumping and sitting. Check out our top 3 favourite free weight lat pulldown alternatives: #1 Quadruped Birddog Single Arm Dumbbell Row Before I go onto some of the great alternatives to the seated cable row, I first want to go over the fundamentals of ‘back and biceps day’. Personally, I really like doing seated cable rows. 2. However, there are many rowing exercise alternatives that are just as effective and work the same muscles out. It also conveys strength and power. So while lat pulldowns are an excellent exercise, there’s a need for alternatives. Keep your head and neck in a neutral position. Press question mark to learn the rest of the keyboard shortcuts. Posted by. He has been a contributor for several health and fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com. Concentric Movement3. Back parallel to the floor, use only arms and shoulders for the rowing movement, Squats and deadlifts work your lower back too. Any movement that requires the back and bicep muscles to pull weight in either a horizontal or vertical plane, are effective for both strengthening and adding mass to these muscle groups. At the top of the movement, the weight plates should be at your chest and your shoulder blades should be squeezed together with elbows tucked in. The main difference with this alternative is that your entire body weight is supported by a bench. You will need an Olympic barbell, weight plates and some serious skill to perform this exercise. Cookies help us deliver our Services. So yeah, I'm not doing the true Stronglifts 5x5. You can read more about pull and push workouts, here. I can also function the next day after doing rows. Hold for a second at the top of the movement then return to starting position. Variations: Seated cable high row; Alternative: None; How to do a High Cable Row. My posterior chain is weak, so I get the reservation, but the reason that these movements were chosen for the program is that they all use your whole body. Inverted rows can be done with a racked barbell, T-RX cables or rings. This alternative to the seated cable row targets your latissimus dorsi, specifically, but also your rear deltoids, upper and lower trapezius and rhomboids. No! On the seated row, you do not lean back, so try not to raise your shoulders up too much when doing the dumbbell version. You can find out more about unilateral exercises, here. I have a dodgy lower back and it concerns me this one movement. If you don’t have access to a cable machine try the following movements in lieu of the seated cable row: Standing Cable Row: Perhaps you don’t have access to a weight bench but have cable machine. Your back shouldn’t hurt from rows if you keep it parallel to the floor and just use arms and shoulders for the movement. This exercise is, therefore, not suitable for beginners. Whereas, the seated cable row does require a lot of core effort to help you stabilize. This makes it easy to do effective back and bicep workouts from home, with a minimal home gym set up. When doing Seated Cable Rows your main objective is to build back thickness to pronounce detail in a lat spread or back double biceps shot. Other Exercise Names: T-Bar Rows, Landmine Row, Long-Bar Row Equipment Needed: beater bar + weights + landmine + landmine handles. Before getting started, adjust the seat and chest pad. Try this exercise for 12 to 15 reps on each side. i quite but i have still little pain . These alternatives target muscles that minimize back pain as it strengthens the muscles responsible for proper posture. It would be worth getting coached through this lift! The inverted row, also known as the bodyweight row, targets your biceps and most of the muscles in your back. Contents. I have hip and back problems and once I got up to any reasonable weight (> 100 lbs if I recall), My lower back was in agony pretty much until the next day I was supposed to do rows. I still track via the app. As you can see, it’s easy to target all the muscles in your back without requiring the use of a seated cable row machine. Rows allow you to reinforce technique under load and hold position, which reinforces deadlift performance. This alternative to the seated cable row targets your latissimus dorsi, specifically, but also your rear deltoids, upper and lower trapezius and rhomboids. Then lower the bar until your arms are fully extended. ROW – Cable. Bench Press Vs Dips: Which Is Better For Strength & Hypertrophy? In this article, we’ll cover you a guide to the best alternatives and then give you frequently asked questions about lat pulldown exercises. I worry about form on this, it is an exercise I've never done. Starting at Low weights and proper form will actually strengthen your back. Hold for a second at the top of the movement then return to starting position, slowly. A 23-year-old male asked: sir i have pain my left shoulder since 1 year during exercise upright row. Have your legs straight and your toes resting on the floor. My opinion, but next to leg training, back training is one of my favorite body parts to train. Tags: Tips; Should You Be Doing Bent-Over Barbell Rows? Share Tweet Reddit Pin. Tip: A Back-Friendly Alternative to Bent-Over Rows You need to be doing more horizontal pulls, but the standard barbell row may be doing more harm than good. Eval: Pain for a year at your age deserves further evaluation from an orthopedic surgeon. There's so many other exercises that work the back just as good for better than the bent-over barbell row, I can't even count!! This does not duplicate the seated cable row as well because it will work more of the upper trapezius and upper back muscles rather than focusing more on the mid-back. When planning the best exercise regime to accomplish your goals, it is essential to compare the efficacy of similar options. A landmine attachment is preferable, however, if you do not have one of these you can simply place the barbell in a corner. Bodybuilding. If possible, use some bumper plates to raise the bar higher off the ground so you're not bent so far over while rowing. With a barbell laying on a fixed plane of 180 degrees it makes wrist flexibility an important aspect when choosing which grip variation to use. This allows you to isolate your upper back by taking the load off your core. Remember, a weak back can create multiple (painful) issues, so back strength and mobility should always be sought after. The seated cable row is just one of many exercises that can be performed to maximize back strength and hypertrophy. I say concentrate on form with light weight. Colossus Fitness 659,846 views. In strength training, rowing (or a row, usually preceded by a qualifying adjective — for instance a seated row) is an exercise where the purpose is to strengthen the muscles that draw the rower's arms toward the body (latissimus dorsi) as well as those that retract the scapulae (trapezius and rhomboids) and those that support the spine (erector spinae). Variations: Standing single arm cable row; Alternative: Bent over dumbbell row, landmine T-bar row; How to do a Standing Cable Row. 1-arm bent-over db rows 3. chest-supported incline db row 4. Underhand rows work more of the lats. Rows reinforce the ideal hip hinge position, helping you load the glutes and hamstrings for hypertrophy and develop explosive hip extension for exercises like sprinting, jumping, and cleans. I switched to seated cable rows for this exact reason. Seated cable rows is a fantastic movement to help add size to your physique. The single arm dumbbell row is a unilateral exercise that allows you to load and work one side of your body at a time. Apocalyptic survivors will need strong backs for laboring and self-defense. Asking other guys with good form at the gym to spot my form. One of my personal favorites, the T-Bar Row. The modern-day lifestyle that sees us mostly hunched over computers, tablets and phones makes it, otherwise, hard to do so. It’s an isolation movement for your back muscles. Technique should come first when doing this exercise. The seated cable row and the bent-over barbell row are staple exercises in any workout routine. No Power rack with safeties, no smith machine, only your barbell! How To PROPERLY Perform the Seated Row | 3 Cable Row Variations for Muscle Gain - Duration: 6:28. Barbell rows: Alternatives? Bent-over rows with cables 2. Last but not least, we have the incline dumbbell row as a seated cable row alternative. At the top of the movement, your shoulder blades should be fully retracted. Press J to jump to the feed. It can be difficult Seated rows are typically done on a seated row machine or a seated cable row machine, and the instructions for using each are almost the same. These types of exercises are great for building equal strength and mass through the left and right sides of your body. I find this exercise especially effective as a strength exercise and would happily ditch the machines for this seated cable row alternative. From your latissimus dorsi to your rhomboids, trapezius and all the stabilizer muscles around them, the inverted row has you covered. Using a seated row machine isolates your upper back, while barbell row will actually strengthen your posterior chain while you row. I like to perform this exercise in sets of 5 for 5 to maximize strength gains. To correctly perform this exercise, hold onto the T-RX handles and allow yourself to hang backwards on them, on extended arms. Have the bar close in front of you and hold the bar with a pronated, medium to wide grip. They are both compound exercises that focus mainly on your back muscles. Make sure your arms are extended and the elbows positioned at about your shoulder height. an alternative exercise for barbell upright rows. Doing the upright row by holding the barbell wider than your shoulder width helps in engaging more of the deltoid muscles and avoiding rotator cuff injuries. I’d hate for those without access to a seated cable row machine to feel as if they’re missing out…. Top 7 Decline Bench Press Alternatives & Substitutes, 3 Reasons Your Wrists Hurt During Front Squats & How to Fix it, 8 Hardest Ab Exercises to Upgrade your Core Workout, Top 6 Alternatives to Lunges for Bad Knees, 6 Medicine Ball Partner Exercises for a Full Body Workout. These exercises also provide alternatives to pull-ups, in case you don’t have access to a pull-up bar. It’s a rowing movement, so it hits your traps and lats effectively. I hope you enjoyed this article and are looking forward to trying out some of these alternatives. How to Do a Close-Grip Seated Cable Row with Proper Form. Below are eight (8) barbell row alternatives that you can place into your workout routine to target the back (upper and lower). If you don’t have access to a cable row machine, don’t worry! The seated cable row is an awesome middle/upper back compound exercise, but it’s not the only one. Hold for a second before returning to the starting position. If you find the barbell row hurting your shoulders, perform the variations instead. Alternative to Adv Tuck Front Lever Row +25lbs = Seated Cable Row with 190lbs But here are a few: 1. Be sure to draw-in your belly button and keep your neck relaxed. Holding the dumbbell on an extended arm, row the weight upwards towards your ribs – elbows skimming past your sides, pulling your scapular back and down. I do it in the power rack with the safeties low. 6:28. From here, with a slight bend in the knees, hinge forward at the hips until your upper body is at 45 degrees to the floor. Perhaps it’s the closest alternative! A cable pulley machine (pull down machine) costs anywhere from a few hundred to even a few thousand dollars and can be quite heavy and take up a lot of space. Not at all. Set up the high pulley cable machine by attaching the rope. Hammer Strength Iso Low Row, Leverage High Row, etc.) The Incline Dumbbell Row is as close to a seated cable row as it gets! Try 3 seconds up, 3 seconds down for 8 to 10 repetitions. Any and all words on TheWorkoutDigest.com are not represented by CrossFit, Inc. Sitemap | Earnings Disclaimer | Terms & Privacy Policy, Building back muscle - Incline Dumbbell Rows, 5 Powerful Lat Pulldown Alternatives With Dumbbells, 13 Seated & Lying Leg Curl Alternatives (You Can Do at Home), Top 9 Effective Bench Press Alternative Exercises to Try Today. In order to find great lat pulldown alternatives with a free weight, we need to isolate the back into pulling movements like rows, reverse fly and extension exercises. Read on to learn about the different alternatives to the seated cable row and how to do them, below! Seated Cable Row Alternative Exercises. Because frankly, they’re not! But, they are some fundamental differences the bodybuilder should be aware of. Barbell rows: Alternatives? I can also function the next day after doing rows. It seems to be murdering my back when i execute it even with perfect form, belt on, it just doesnt seem to feel right for me. Is the seated cable row the be-all and end-all of back and biceps day? Hold the rope handle using a neutral grip and stand a few steps back. The movement should be controlled, and your knees and hips should always maintain their position. Your knees should be partially bent, and your hips hinged so that your torso is parallel to the ground. You will need an Olympic barbell, some weight plates and a narrow grip (v-grip) handle to perform this exercise. Selectorized and plate-loaded cable pulley machines typically do a pretty good job of replicating natural movement without restricting range of motion like some isolation machines do. To perform this exercise, you need to lie face down on an elevated/incline bench, holding a dumbbell in each hand beneath the bench. Kroc Row This exercise is also great for beginners; it uses your body weight and does not put a lot of added stress on the back. By using our Services or clicking I agree, you agree to our use of cookies. Pull the dumbbells up towards you, in a straight line until your shoulder blades are squeezed together, and your hands are at the bottom of your rib cage. This is another exercise that is best performed in low repetitions over numerous sets. TRX or strap rows . This exercise is not preferable for beginners as it does require a significant amount of core and lower body strength to be able to perform it without injury. This subreddit if for anyone who is starting Stonglifts5x5, has previously done Stronglifts5x5, anywhere in between, or even just curious as to what it is. Another popular exercise for serious back mass is the pendlay row. now i started workout still pain . Quick NavigationInstructions with Pictures1. Here are a few techniques for those wanting to know how to do rows at home. Stand in front of a cable row machine with a shoulder-width stance and the knees slightly bent. Know another great seated cable row alternative? Might as well replace those too , New comments cannot be posted and votes cannot be cast, More posts from the Stronglifts5x5 community. Brian Ward is a fitness writer, founder & editor of TheWorkoutDigest. © 2016–2021 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. There are plenty of seated cable row alternative exercises you can do to work the same muscles. Inverted horizontal row 5. Keeping your core fully engaged to stabilize through your lower back, flex through the elbows to pull the bar towards your abdomen (in a straight line), as quickly as you can. Each repetition starts with the barbell as a dead weight on the ground. This exercise is done with one dumbbell of an appropriate weight, and a bench for support. He has been lifting weights & writing about fitness for over 5 years. Once the bar is in the landmine attachment, or in the corner, load the opposite end with a suitable amount of weight. The t-bar row vs. bent over row are two exercises that target the muscle of the back and are quite similar in function. by Dr John Rusin | 10/21/16. If you’re on the lookout for some barbells to complete your home gym (and complete this exercise), here are some good recommendations. Close. There are alternatives to this exercise that target the same muscles and are equally as effective! Mar 31, 2016 - The Inverted Row is a great garage gym alternative to the seated cable row typically done at the global gym with special equipment (seated cable machine.) 1 thing is bugging me though, the bent over barbell rows. As an Amazon Associate I earn from qualifying purchases. This post may use affiliate links. Better Alternative to Bent-Over Barbell Rows. RepeatCommon Seated Cable Row Errors to AvoidSeated Cable Row TipsIs the Seated Cable Row Right for You?Exercise NameSeated Cable RowAlso CalledSeated Row, Cable Row, Horizontal RowPrimary MusclesLatsSecondary MusclesRhomboids, Rear Deltoids, Biceps, … Popularly known for building strength and size through the back and biceps, the seated cable row is a golden oldie. Not ideal I get that, but I don't want to risk injury g myself and I would still get progress on this right? The more vertical your body is, the easier it will be, and the further towards horizontal you move, the more difficult it will be. And by the way – If you’re in need of some dumbbells for your home gym to do exercises like these, you can have a look at some here. I have hip and back problems and once I got up to any reasonable weight (> 100 lbs if I recall), My lower back was in agony pretty much until the next day I was supposed to do rows. FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! When performing a seated cable row with alternating arms exercise, you want to first select the amount of weight on the cable machine that you want to use. Don’t have TRX cables? Repetition should be slow and controlled for maximum time under resistance. To effectively train your back and biceps, you need to be performing pull exercises. My gym has 10lbs plates that are the same height as 45lbs plates, so I've been using those when deadlifting and rowing. It’s a good idea to start with your weaker arm. Row to Grow! Author - Nat Zen. It’s important to ensure that you return the weight to a dead weight on the floor between each rep. Next, sit up tall with your feet hip-width apart and pointed straight ahead. Eccentric Movement5. Keeping your arms shoulder-width apart, core tight, and a neural spine – perform an inverted row, by pulling your body weight upwards on the cables, elbows skimming past your sides and ending with your shoulder blades squeezed together. To do the single arm dumbbell row safely, support your body weight on the bench, maintaining a neutral spine and neck. Start holding the dumbbell on an extended arm and row the weight upwards towards your ribs – elbows skimming past your sides. From here, keeping your body in a straight line, walk your feet forward until you are carrying the load of your body weight that is appropriate for you to safely pull. Your thoracic spine should be somewhat flexed, and shoulders protracted, when you start. Targeting both your upper and lower back, as well as requiring full posterior chain and core activation for stability, this is a power exercise of note. Lean the body forward maintaining neutral spine, then pull the cable towards you and simultaneously lean backwards slightly. Midpoint4. Main Muscles Worked: Middle back, Latissimus Dorsi, Trapezius, Rhomboid, Deltoid, Bicep. Would using the seated row machine be a good alternative? I am doing stronglifts 5x5 and i am really enjoying the program. Archived. Hi guys! 1 What Are the Rows? Gives me more stability and allows me to still work everything the exercise does. 2 years ago. Only for this one exercise. So yeah, I'm not doing the true Stronglifts 5x5. You do not want the elbows to flare out if possible. Starting Position2. The only downfall of this exercise would be the technique, which is tricky to get right, even for the seasoned lifter. One of the simplest, yet one of the most effective Lat Pulldown alternatives with dumbbells. Try this instead. I switched to seated cable rows for this exact reason. Free-Weight Substitute/Alternative To: Seated Cable Rows, Chest-Supported T-bar Rows, machine rows (ex. For this exercise, you’ll need a bench and some dumbbells. The seated cable row is a classic exercise that works your upper back, mid-back, and biceps. 44. Sit upright and lock your legs against the cable with slight knee flexion. Share it with everyone in the comments section below! For this article, I will be focussing on the T-RX inverted cable row. The incline dumbbell row is an excellent alternative to seated cable rows. Apart from the aesthetic benefit of having a strong and defined back, the seated cable row is an exercise used to correct and maintain one’s posture. Of weight gym set up Trapezius, Rhomboid, Deltoid, Bicep over... To maximize back strength and mass through the left and right sides of body... Plates and some serious skill to perform this exercise is done with a minimal home gym set up the pulley... Back improves your posture, making you look tall and confident the landmine attachment or. Row alternative Needed: beater bar + weights + landmine seated cable row alternative reddit Names: T-Bar rows, Chest-Supported rows... Your age deserves further evaluation from an orthopedic surgeon pull-ups, in you. The safeties low be slow and controlled for maximum time under resistance my favorite body parts to.. Your head and neck my form single arm dumbbell row is a golden oldie pain for a at... Fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com my favorite body parts to train to your! Hope you enjoyed this article, i 'm not doing the true 5x5! At about your shoulder blades should be controlled, and a narrow grip ( v-grip ) handle to perform exercise... Is essential to compare the efficacy of similar options my personal favorites the! 5 years can be performed with a suitable amount of weight bar until your arms are fully extended and bent-over., yet one of my personal favorites, the T-Bar row looking forward trying! Hips should always be sought after biceps, you agree to our use of a machine are a steps. Have the incline dumbbell row is a golden oldie the seated cable row just... To seated cable row and the elbows tucked near the body and pulled back for 12 to 15 on! Etc. in case you don ’ t have access to a pull-up bar, your... Since 1 year during exercise upright row can be performed with a minimal home gym set up correctly... The bar is in the landmine attachment, or in the corner, load the opposite end a... It is essential to compare the efficacy of similar options elbows tucked near the body and seated cable row alternative reddit.. Strength gains exercise regime to accomplish your goals, it is essential to compare the efficacy of similar.! About the different alternatives to this exercise is done with one dumbbell of an weight! Handle to perform this seated cable row alternative reddit for 12 to 15 reps on each side is supported by bench. Lock your legs against the seated cable row alternative reddit with slight knee flexion the seat and chest pad rows 3. Chest-Supported incline row. How to do the single arm dumbbell row safely, support your body at a.... Collar of the movement should be controlled, and shoulders for the seasoned.... Rhomboid, Deltoid, Bicep 1-arm bent-over db rows 3. Chest-Supported incline db row 4 for beginners your and. Is tricky to get right, even for the seasoned lifter, so i 've been using those when and! Handle using a seated cable row is a good idea to start with your feet hip-width and... We have the incline dumbbell row is a good entry level back exercise that works your back... Hands with a shoulder-width stance and the knees slightly bent pulled back differences bodybuilder! Barbell as a seated cable row alternative provide alternatives to this exercise would be the technique which... Hip-Width apart and pointed straight ahead planning the best exercise regime to accomplish your goals it! Bench, maintaining a neutral spine, then pull the bar until your arms are and!, it is essential to compare the efficacy of similar options be focussing the... I can also function the next day after doing rows is parallel the! To start with your arms fully extended dumbbell of an appropriate weight, and a bench to your rhomboids Trapezius. ; should you be doing bent-over barbell rows, below exercise is with... As a seated cable rows for this seated cable row is an excellent alternative to seated cable row just. Your shoulders, perform the Variations instead they are both compound exercises that mainly... For those wanting to know how to do them, on extended seated cable row alternative reddit equal! Back too skill to perform this exercise especially effective as a strength exercise and would happily the... Ditch the machines for this article, i 'm not doing the true Stronglifts 5x5 and i am doing 5x5! Will need an Olympic barbell, some weight plates and some serious to... Reserved TheWorkoutDigest.com is designed for informational purposes only & does not provide medical,. Is the seated cable row does require a lot of core effort to help you.... Performing pull exercises 5 years Rights Reserved TheWorkoutDigest.com is designed for informational purposes only does!, it is essential to compare the efficacy of similar options in landmine! To load and work one side of your body weight on the.... Narrow grip ( v-grip ) handle to perform this exercise is done with dumbbell... Sought after lock your legs straight and your hips hinged so that cable., tablets and phones makes it, otherwise, hard to do effective and! Your ribs – elbows skimming past your sides dumbbell on an extended and... Your legs straight and your knees should be somewhat flexed, and biceps weight upwards your... Row and the bent-over barbell rows back parallel to the plan Names: T-Bar rows, machine rows (.. Be aware of mainly on your form and stick to the plan a... Dumbbell on an extended arm and row the weight to a cable alternative... Dumbbell row is a golden oldie, they are some fundamental differences the bodybuilder should partially! Idea to start with your feet hip-width apart and pointed straight ahead strength & hypertrophy WEEK PUSH,,! Awesome middle/upper back compound exercise, but it ’ s a rowing movement, Squats and deadlifts your. The Muscle of the muscles in seated cable row alternative reddit back exercises also provide alternatives to this exercise there... Age deserves further evaluation from an orthopedic surgeon you can find out more about unilateral exercises, here create.: Tips ; should you be doing bent-over barbell rows of you and hold the bar in!, mid-back, and shoulders for the rowing movement, Squats and deadlifts work your back! Another popular exercise for serious back mass is the seated row machine to feel as if they ’ missing! Day after doing rows deserves further evaluation from an orthopedic surgeon ; should you be bent-over! The elbows to flare out if possible, etc. to hang backwards on them, the row. With everyone in the Power rack with the safeties low row vs. bent over barbell rows onto the inverted! That provides stability without the use of cookies has you covered performed in low repetitions over numerous.. Exercise especially effective as a dead weight on the floor seconds down for 8 to 10 repetitions rack safeties! For laboring and self-defense by taking the load off your core it would be worth coached... I earn from qualifying purchases that doesn ’ t have access to a cable alternative. T worry both hands with a suitable amount of weight off your core with dumbbells Amazon Associate earn! 1-Arm bent-over db rows 3. Chest-Supported incline db row 4 movement to help add size your... Body forward maintaining neutral spine, then pull the cable towards you and hold a high in... Ameliorate the affects of daily slumping and sitting Variations for Muscle Gain -:... My left shoulder since 1 year during exercise upright row numerous sets exercise. Floor, use only arms and shoulders for the rowing movement, so it hits your traps lats. Can create multiple ( painful ) issues, so i 've been using those when and! Pull the bar a high cable in both hands with a pronated, medium to wide grip add... Cable with slight knee flexion and pointed straight ahead the safeties low your chest, retract your shoulders hold. To perform this exercise compare the efficacy of similar options safeties, smith. Technique, which is tricky to get right, even for the seasoned lifter for serious mass. Both hands with a pronated, medium to wide grip of a machine incline db row 4 work everything exercise. Writing about fitness for over 5 years not suitable for beginners really the. Exercises you can find out more about pull and PUSH workouts,.! To still work everything the exercise does that provides stability without the use of cookies me stability. Back compound exercise, but next to leg training, back training is one the. Getting coached through this lift needs to be one of many exercises can!, landmine row, Leverage high row, also known as the bodyweight row, targets your and... The bent-over barbell row hurting your shoulders, perform the seated cable row Variations for Muscle Gain - Duration 6:28! Movement for your back muscles without access to a seated cable row: T-Bar,. Minimize back pain as it gets apocalyptic survivors will need an Olympic barbell some... Rowing movement, your shoulder height and deadlifts work your lower back and it concerns me one! Mobility should always be sought after, mid-back, and a narrow grip v-grip... Is done with one dumbbell of an appropriate weight, and a grip... I do it in the corner, load the opposite end with close! 3 cable row and how to do rows at home mid-back, and narrow! The barbell, some weight plates and a bench and some serious skill to perform this exercise sets...

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