Dumbbell Romanian Deadlift to Bent-Over Row
Strength & stability! Target your posterior chain & upper back with this challenging combo. Build muscle and improve your form!
The Dumbbell Romanian Deadlift to Bent-Over Row is a compound exercise that mainly works the glutes & hips and back, with help from the lower back and hamstrings. You'll need: dumbbells.
Required Equipment
Dumbbell Romanian Deadlift to Bent-Over Row Muscles Worked
Primary
Glutes (gluteus maximus); Lats (latissimus dorsi)
Secondary
Spinal Erectors (erector spinae); Hamstrings
Dumbbell Romanian Deadlift to Bent-Over Row Variations and Alternatives
How to do the Dumbbell Romanian Deadlift to Bent-Over Row
Stand with your feet hip-width apart, holding a dumbbell in each hand with a neutral grip (palms facing inwards).
Begin with the Romanian Deadlift (RDL) part of the exercise by hinging at the waist, pushing your hips back, and allowing the dumbbells to descend in front of your legs. Keep your back straight and a slight bend in your knees.
Continue lowering the dumbbells until you feel a stretch in your hamstrings, or until your upper body is about parallel to the floor.
In the bent-over position, ensure your spine is neutral and your core is tight.
Now perform the Bent Over Row by bending your elbows and pulling the dumbbells towards your waist. Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement.
Lower the dumbbells back to the starting position of the row.
Reverse the hip hinge to return to the starting position of the RDL, pushing your hips forward and straightening your legs.
Repeat the entire combination for the desired number of reps and sets.
Ensure to perform the exercise with control, especially maintaining tightness in the core to protect the lower back during both the RDL and Row. Adjust the weight of the dumbbells to suit your strength level and to maintain correct form throughout the exercise.
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Dumbbell Romanian Deadlift to Bent-Over Row FAQs
What muscles does the Dumbbell Romanian Deadlift to Bent-Over Row work?
The Dumbbell Romanian Deadlift to Bent-Over Row mainly works the glutes & hips and back, with help from the lower back and hamstrings. The main muscles are the gluteus maximus and latissimus dorsi.
What equipment do you need for the Dumbbell Romanian Deadlift to Bent-Over Row?
Dumbbells.
Is the Dumbbell Romanian Deadlift to Bent-Over Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Romanian Deadlift to Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Romanian Deadlift to Bent-Over Row variations and alternatives?
Similar exercises include the Barbell Romanian Deadlift, Barbell Romanian Deadlift to Row, Barbell Romanian Sumo Deadlift and Bodyweight Romanian Deadlift with Bicep & Kickback Curl.
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