IF AN EXERSIZE HURTS THEN YOU HAVE SOME SORT OF STRUCTURAL WEAKNESS OR INBALANCE THAT NEEDS ADDRESSING. YOU CAN TRAIN AROUND IT UNTIL THAT TIME. BACK IS CAPABLE OF A VARIETY OF MOVES CUZ IT IS MADE UP OF TRAPS, RHOMBOIDS, INFRASSPINATUS, LATS, ERECTORS ECT. DEADS HIT EM ALL. YOU SHOULDNT GET BLOCKY BUT CAN DO RACK DEADS IF PARANOIA SUPERCEDES COMMON SENSE. HERES SOME FOOD FOR THOUGHT WHO IS STRONGER? THE MAN DOING CHINS WITH BODYWEIGHT PLUS 100 POUNDS OR THE MAN DOING PULLDOWNS WITH 300??
LET ME SAY ITS NOT THE GUY WHO ANCHORS HIS LEGS TO DO PULLDOWNS AND CAN USE THEM TO GENERATE MOMENTUM. YOU WANT BALANCED SIZE AND POWER , YOU WILL FIND SOME VERSION OF CHINS. IF ONE VERSION HURTS DONT DO IT. THERE ARE SO MANY GRIP AND WIDTH VARIATIONS. TO THE FRONT IS PHYSIOLOGICALLY SOUND AND DOESNT PLACE ROTATORS IN WEAK POSITION. IF YOUR GRIP IS WEAK , TAKE THAT AS AN OMEN THAT YOU ARE MISSING SOMETHING. ONE ARM MACHINE ANYTHING IS A FINISHING MOVEMENT NOT A POWER AND SIZE BUILDER. REAL MASS AND POWER, FUNCTIONAL POWER COMES FROM HEAVY COMPOUND MOVES, WITH DECENT FORM. THERE ARE WAYS TO CHEAT BUT TO MAKE A MOVE MORE INTENSE, NOT EASIER.
DEADS
ROWS
CHINS (CLOSE GRIP OR SOME VARIED MEDIUM GRIP)
ARE THE RECIPE FOR MASS.
machines , pulleys DO have their place in warm ups, finishing, high rep training, dealing with injury ect