Replacement exercises for lat pulldowns & Dumbbell Rows (workout at home.)

[merl227]

I’m about to be starting GZCLP program and the Tier 3 exercise include lat pulldowns on one day & dumbbell rows on another day. It is 3 sets of 15 reps with the last set you’re supposed to do as many reps as possible.

I workout at home so I don’t have a lat pulldown machine & my powerblock Dumbbells only go up to 50 pounds which I can easily do. I’d do pull-ups or chin-ups but I can’t do 15 in a row. Closer to 8 on pull-ups & 12 on chin-ups.

I have a powerrack that has a dip, pull-up/chin-up attatchment, barbell, ez curl bar, & 5-50 lb powerblock dumbbells.

[jerrycurls]

I know that you're supposed to do 15 reps but I would still swap the lat pull-down for pull-ups - you're going to gain muscle either way.
For the dumbbell rows, do you have a barbell and plates that you could use to do barbell rows? If not, I would do inverted rows or even weighted inverted rows if you are able.

[SouthpawClinch]

I’m about to be starting GZCLP program and the Tier 3 exercise include lat pulldowns on one day & dumbbell rows on another day. It is 3 sets of 15 reps with the last set you’re supposed to do as many reps as possible.

I workout at home so I don’t have a lat pulldown machine & my powerblock Dumbbells only go up to 50 pounds which I can easily do. I’d do pull-ups or chin-ups but I can’t do 15 in a row. Closer to 8 on pull-ups & 12 on chin-ups.

I have a powerrack that has a dip, pull-up/chin-up attatchment, barbell, ez curl bar, & 5-50 lb powerblock dumbbells.

I am not familiar with that particular program but it seems like if you do what you can on chin ups that should be the best option.
secondary idea would be like pullovers with the ez bar, are you familiar with that? they were popular back in the 70s and 80s but I don't recall you mentioning a bench to lay on of any type

for the rows have you considered barbell rows? obviously your range of motion will not be the same but I think that is a better option then trying to rig something up to have extra weight on your dumbells

[merl227]

Hey thank you both very much for the suggestions. I do have a flat bench & an adjustable bench as well. I am not familiar with that type of pullover that you described. I’ll look it up on YouTube.

I’ll learn how to do a barbell row. I know how to do pendlay rows which I believe I read is just a more strict variation of the barbell row.

Appreciate it!