Romanian Deadlift to Bent-Over Row
10 reps
Hinge into an RDL, row the bar to your chest, then stand.
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HAMSTRINGS
Romanian Deadlift to Bent-Over Row
This hybrid stacks a bent-over row on top of a Romanian deadlift, so one sequence trains the hamstrings and glutes plus the upper back and biceps. You hinge, then row at the bottom before standing back up, hitting the entire back side of the body. It's an efficient combo for building the posterior chain and back detail.
How to do it
- 1
Stand with feet shoulder-width apart, gripping a barbell overhand just outside your shoulders.
- 2
Brace your core, flatten your back, and lift your chest.
- 3
Hinge your hips back and fold forward until you feel a stretch in your hamstrings.
- 4
Hold briefly, then row the bar to your chest by pulling with your back, shoulders, and biceps.
- 5
Pause, then lower the bar back to the hinged RDL position.
- 6
Drive your hips forward and extend your legs to return to standing.