How to do a Mini Loop Band Single Leg Romanian Deadlift with Row
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Mini Loop Band Single Leg Romanian Deadlift with Row
Instructions for Proper Form
A compound exercise that combines balance, strength, and coordination, targeting the hamstrings, glutes, back, and biceps. The addition of a row with the mini loop band intensifies the workout, improving posture and upper body strength, offering a multifaceted benefit that surpasses traditional deadlifts.
- Stand upright with your feet together and a band wrapped around your right foot and your extended right arm holding the other end of the band. Kick your extended left leg behind your as you bend your hips and right knee to lower your straight torso to the floor. Control the movement back to the upright position and repeat with the opposite side.
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Alternatives & Variations to Mini Loop Band Single Leg Romanian Deadlift with Row
1. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 1,292 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
2. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 1,056 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
3. Dumbbell Row
99.9 mSCORESWAPPED 762 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
4. Mini Loop Band Kneeling Row
17.6 mSCORESWAPPED 592 TIMESSimilar to other row variations, this compound movement primarily targets your back. By targeting each side of the body independently, you add some instability to the movement, which will help account for any differences in strength between sides. In addition the use of a mini loop band means that the tension will increase as you progress through the movement.
5. Lat Pulldown
100 mSCORESWAPPED 550 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
6. Cable Row
99.8 mSCORESWAPPED 470 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
7. Kettlebell Alternating Row
65.1 mSCORESWAPPED 376 TIMESKettlebell Alternating Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. By alternating sides after each rep, you give your muscles a brief moment to recover in the middle of your set, while also allowing you to focus your attention on the side that’s performing the movement. This is a great exercise for building muscle mass and strength.
8. Bird Dog Rows
69.2 mSCORESWAPPED 346 TIMESBird Dog Rows are a compound movement that primarily targets the back, core, and glutes. This exercise combines a row with a Bird Dog position, adding significant instability that requires strong core activation. It's particularly useful for improving balance, overall stability, and addressing strength imbalances between sides. This is an effective addition for those looking to enhance functional strength and coordination.
9. Loop Band Bent Over Row
32.3 mSCORESWAPPED 329 TIMESA compound exercise, the Loop Band Bent Over Row targets the back, shoulders, and biceps. It offers the benefit of adjustable resistance through band tension, making it versatile for strength levels. The movement enhances back strength and posture.
10. Gorilla Rows
80.1 mSCORESWAPPED 306 TIMESGorilla Rows are a compound exercise that primarily targets the back, but also hits the shoulders, biceps, and traps. By alternating sides after each rep, you give your muscles a brief moment to recover in the middle of your set, while also allowing you to focus your attention on the side that’s performing the movement. The posture this exercise puts you in can help you develop functional strength outside of just the rowing movement as well.
- Intermediate
- Back
- Kettlebells