How to do a Dumbbell Romanian Deadlift to Bent Over Row

Authored by Fitbod

About Dumbbell Romanian Deadlift to Bent Over Row

Sets Logged
92,144
Popularity Rank
304th
Difficulty
Beginner
Hamstrings Strength
89 mSCORE 25th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

The Dumbbell Romanian Deadlift to Bent Over Row is a compound exercise that effectively targets the posterior chain, including the hamstrings and glutes, followed by the upper back and lats during the rowing component. Beginning with a dumbbell in each hand, you hinge at the hips to lower the dumbbells towards the ground, keeping your back flat. Once in the bent-over position, you perform a row by pulling the dumbbells towards your torso, then return to the standing position. This combination exercise enhances lower body strength and flexibility while simultaneously improving upper body muscle definition and back strength, making it a comprehensive and efficient workout option.

  1. Grasp a dumbbell in each hand.
  2. Stand with your feet just wider than shoulder-width apart.
  3. Hold the dumbbells in front of your thighs, palms facing you.
  4. Engage your core, straighten your back, and keep your chest up to maintain proper form.
  5. Hinge your hips back and fold forward to lower the dumbbells until you feel a stretch in your hamstrings—the dumbbells should be in front of your shins.
  6. Rotate your wrists so that your palms face each other.
  7. Engage your back and rear shoulders to raise the dumbbells to your chest, driving your elbow back rather than raising the dumbbells.
  8. Hold this position for a moment
  9. Reverse this movement until you’re standing in starting position.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    17.5
    lbs
    1 Rep Max
    22.5
    lbs
  • intermediate
    8
    reps
    25
    lbs
    30
    lbs
  • advanced
    8
    reps
    30
    lbs
    40
    lbs

Enter your stats to calculate your Sets & Reps