Dumbbell RDL and Bent Over Row
Description
The dumbbell RDL and bent over row pairs a full RDL hip hinge with a row at the bottom position. The combo trains the hamstrings, glutes, and entire upper back in one efficient move. It is a great workout for posterior chain strength and hypertrophy.
Muscle Group
Equipment Required
Dumbbell RDL and Bent Over Row Instructions
- Stand tall with feet hip-width apart, holding a dumbbell in each hand.
- Hold the dumbbells at your thighs with palms facing your body.
- Brace your core and keep a slight bend in the knees.
- Hinge at the hips and lower the dumbbells along your legs.
- Continue until you feel a stretch in your hamstrings.
- In the bottom hinged position, row both dumbbells up to your ribs.
- Squeeze your shoulder blades together at the top of the row.
- Lower the dumbbells back down, then drive your hips forward to stand.
Dumbbell RDL and Bent Over Row Form & Visual
Dumbbell RDL and Bent Over Row Benefits
- Trains the entire posterior chain
- Time-efficient combo
- Builds hamstring and back strength together
- Improves hip hinge pattern
- Useful for full body workouts
- Strong hypertrophy move
Dumbbell RDL and Bent Over Row Muscles Worked
- Hamstrings
- Gluteus maximus
- Latissimus dorsi
- Rhomboids
- Spinal erectors
Dumbbell RDL and Bent Over Row Variations & Alternatives
- Romanian Deadlift
- Bent Over Row
- Pendlay Row
- Good Morning
