Dumbbell Romanian Deadlift to Bent Over Row
10 reps
Hinge the dumbbells down, row them to your ribs, lower, then stand back up.
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HAMSTRINGS
Dumbbell Romanian Deadlift to Bent Over Row
A two-part combo that stacks a hamstring-and-glute hinge onto an upper-back row. Lowering the dumbbells trains the posterior chain, while pulling them to your torso hits the lats and mid-back. Rolling both into one rep makes for an efficient, full-body strength builder.
How to do it
- 1
Hold a dumbbell in each hand and stand with feet slightly wider than shoulder width.
- 2
Let the dumbbells rest in front of your thighs, palms facing you.
- 3
Brace your core, flatten your back, and lift your chest.
- 4
Hinge your hips back and fold forward until you feel your hamstrings stretch, dumbbells in front of your shins.
- 5
Row both dumbbells up to your ribs by driving your elbows back, then pause briefly.
- 6
Lower the dumbbells, then reverse the hinge to stand back up.