Dumbbell Deadlift Bent Over Row
Description
The dumbbell deadlift bent over row links a Romanian-style deadlift with a bent over row. After lifting the dumbbells from the floor, you hold the bottom hinge position and perform a row before standing up. The combo trains the posterior chain, lats, and back together in a single rep.
Muscle Group
Equipment Required
Dumbbell Deadlift Bent Over Row Instructions
- Stand with feet hip-width apart, dumbbells on the floor in front of your feet.
- Hinge at the hips with a slight knee bend and grip the dumbbells.
- Pull the dumbbells up by hinging back to a roughly horizontal torso position.
- Hold the bent over position with dumbbells hanging at arms length.
- Row both dumbbells up to your lower ribs by driving your elbows back.
- Squeeze your shoulder blades together at the top of the row.
- Lower the dumbbells back down to arms length.
- Stand all the way up, then return the dumbbells to the floor for the next rep.
Dumbbell Deadlift Bent Over Row Form & Visual
Dumbbell Deadlift Bent Over Row Benefits
- Trains hinge and row patterns in one efficient rep
- Builds the entire posterior chain
- Develops lat and middle back thickness
- Time-efficient compound exercise
- Strong grip and forearm involvement
- Excellent finisher for back day
Dumbbell Deadlift Bent Over Row Muscles Worked
- Latissimus dorsi
- Rhomboids
- Erector spinae
- Hamstrings
- Gluteus maximus
- Trapezius
Dumbbell Deadlift Bent Over Row Variations & Alternatives
- Dumbbell Bent Over Row
- Dumbbell Romanian Deadlift
- Dumbbell Deadlift
- Renegade Row
