How to do a Romanian Deadlift to High Pull
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Romanian Deadlift to High Pull
Workouts with Romanian Deadlift to High Pull
Target muscles worked
Instructions for Proper Form
Merging the Romanian Deadlift with a High Pull incorporates a dynamic pull into the exercise, engaging the hamstrings, glutes, and lower back, followed by the traps, shoulders, and upper back. This combination not only builds lower body strength but also improves explosive power and upper body muscle engagement, suitable for athletes and individuals focusing on functional strength.
- Position your hands on the barbell so they are wider than your shoulders and grasp the barbell with an overhand grip.
- Engage your core, straighten your back, and keep your chest up to maintain proper form.
- Hinge your hips back and fold forward to lower the barbell until you feel a stretch in your hamstrings.
- Hold this position for a moment.
- Perform the next steps in one fluid motion.
- Raise yourself back to standing by engaging your glutes and hamstrings to explosively drive your hips forward.
- As you stand, engage your calves to raise yourself onto your toes.
- Explosively raise the barbell up to chest height, flaring your elbows out to the sides with your upper arms parallel to the ground.
- Hold this position for a moment.
- Return to the starting position.
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Alternative Exercises to Romanian Deadlift to High Pull
1. Deadlift
98.7 mSCORESWAPPED 103 TIMESDeadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.
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2. Seated Leg Curl
98.8 mSCORESWAPPED 100 TIMESSeated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.
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3. Romanian Deadlift to Bent-Over Row
73.2 mSCORESWAPPED 96 TIMESThis hybrid exercise combines the hamstring and glute focus of the Romanian Deadlift with the upper back engagement of the Bent-Over Row. After completing the RDL, the lifter transitions into a row at the bottom of the movement, effectively targeting both the lower and upper body in one sequence. It's an efficient workout for those aiming to strengthen their posterior chain and enhance back muscle definition.
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4. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 94 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
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5. Romanian Deadlift
98.6 mSCORESWAPPED 88 TIMESRomanian Deadlift is a variation on the more standard Deadlift. It’s a compound exercise that primarily targets your glutes, and hamstrings. Unlike the standard Deadlift, this variation focuses mostly on driving your hips forward to raise the weight, and restricts movement in your knees. This is a great exercise for building strength, and can translate well to other exercises that utilize a hip hinge.
- Intermediate
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6. Dumbbell Good Morning
63.8 mSCORESWAPPED 81 TIMESThe Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.
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7. Romanian Deadlift to Shrug
71.7 mSCORESWAPPED 81 TIMESCombining the Romanian Deadlift with a shrug at the top of the movement targets the posterior chain and then focuses on the traps and upper back. This variation strengthens and stretches the hamstrings and glutes before isolating the traps with a shrug, enhancing overall back strength and posture. Ideal for those looking to improve both lower and upper posterior chain development.
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8. Dumbbell Romanian Deadlift to Bent Over Row
67.9 mSCORESWAPPED 63 TIMESThe 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.
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9. Dumbbell Romanian Deadlift to Calf Raise
63.1 mSCORESWAPPED 59 TIMESThe Dumbbell Romanian Deadlift to Calf Raise is a compound exercise that effectively combines the hamstring and glute activation of the Romanian Deadlift (RDL) with the calf-strengthening benefits of a calf raise. Holding dumbbells, the movement starts with an RDL, hinging at the hips to lower the weights while keeping the back straight, then transitions into a calf raise by lifting onto the toes at the stand-up phase. This exercise not only targets the posterior chain but also improves lower leg strength and balance, making it ideal for those looking to enhance lower body power and stability in a single, efficient movement.
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10. Dumbbell Romanian Deadlift to Shrug
68.5 mSCORESWAPPED 58 TIMESThe Dumbbell Romanian Deadlift to Shrug combines the hamstring and glute focus of the RDL with upper back strengthening via a shrug. Executing a hip hinge with dumbbells, followed by a shoulder shrug at the top, this exercise effectively targets the posterior chain and traps. It's an efficient way to enhance lower body strength and upper back muscle definition in one movement.
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