Dumbbell RDL and Bent over Row
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Back
- Typ
- Strength
The dumbbell RDL and bent over row is a two-part combo movement that pairs a Romanian deadlift with a bent-over row using a pair of dumbbells. The RDL portion loads the hamstrings, glutes, and lower-back erectors, while the row at the bottom works the lats, mid-traps, rhomboids, rear delts, and biceps. It builds posterior-chain strength and a strong, controlled hip hinge in a single efficient set.
Dumbbell RDL and Bent over Row: So führst du sie aus
- 1Stand tall holding a dumbbell in each hand in front of your thighs, palms facing your body, feet about hip-width apart with a soft bend in your knees.
- 2Brace your core, pull your shoulder blades back, and keep your spine neutral.
- 3Push your hips back and hinge forward, letting the dumbbells slide down the front of your legs while your back stays flat.
- 4Lower until you feel a strong stretch in your hamstrings, with your torso roughly parallel to the floor and the dumbbells hanging straight down.
- 5Hold the hinged position and row both dumbbells up toward your lower ribs, driving your elbows back and squeezing your shoulder blades together.
- 6Lower the dumbbells under control back to the hanging position to complete the row.
- 7Drive your hips forward and stand back up tall, keeping the dumbbells close to your legs, to finish one full repetition.
- 8Complete your reps, then set the dumbbells down with a flat back.
Technik-Tipps
- Lead the hinge with your hips, not your knees — push your glutes back as if closing a door behind you to keep tension on the hamstrings.
- Keep the dumbbells close to your body throughout both the hinge and the row to protect your lower back and keep the load over your base.
- Pause briefly in the bottom hinge before rowing so the row is performed from a stable position rather than using momentum.
- Keep your neck neutral by looking at the floor a few feet ahead, not up at the mirror.
- Use a lighter weight than a standard row or RDL alone, since holding the hinge while rowing is more demanding on the lower back.
Häufige Fehler
- Rounding the lower back during the hinge, which shifts load off the hamstrings and onto the spine and risks injury.
- Turning the RDL into a squat by bending the knees too much, which takes tension off the hamstrings and glutes.
- Yanking the dumbbells up with momentum instead of a controlled row, which cheats the lats and upper back out of the work.
- Standing up between the hinge and the row, which breaks the combo and removes the continuous tension that makes the movement effective.
- Letting the dumbbells drift forward away from the legs, which increases the strain on the lower back.
Häufig gestellte Fragen
What muscles does the dumbbell RDL and bent over row work?
The Romanian deadlift portion works the hamstrings, glutes, and lower-back erectors, while the bent-over row portion works the lats, mid-traps, rhomboids, rear delts, and biceps. It trains nearly the entire posterior chain in one movement.
How do I combine the RDL and the row correctly?
Hinge into the bottom of the Romanian deadlift first, hold that flat-back position, then perform the row from there before standing back up. The hinge sets the stable base; the row happens at the bottom, not while standing.
Is this exercise good for beginners?
It can be, but learn the dumbbell Romanian deadlift hinge on its own first. Once you can hinge with a flat back, adding the row at the bottom is a natural progression. Start light to master the sequence.
How many sets and reps should I do?
For general strength and conditioning, 3 to 4 sets of 8 to 12 reps works well. Use a weight you can control through both the hinge and the row with a flat back.
Where should I feel this exercise?
You should feel a strong stretch in your hamstrings and glutes during the hinge, and your upper back, lats, and biceps working during the row. You should not feel strain in your lower back, which signals a rounded spine or too much weight.
