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Barbell Romanian Deadlift to Row
A barbell compound exercise combining Romanian deadlift and bent-over row that targets hamstrings, glutes, lats, and erector spinae to build posterior chain strength and upper back hypertrophy.
About Exercise
Equipment
Barbell, Plates
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hamstrings, Lats
Secondary Muscles
Traps, Shoulders, Biceps, Abs, Forearms, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Lats
8/10Teres Major
Glutes
7/10Glute Max, Glute Medius
Lower Back
6/10Erector Spinae
Traps
5/10Mid Traps, Lower Traps
Shoulders
4/10Rear Delts
Biceps
4/10Abs
4/10Rectus Abdominis, Transverse Abdominis
Forearms
3/10Flexors
Obliques
3/10External Obliques
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-120 seconds • Longer for heavier sets
How to Perform
Stand with feet hip-width apart, holding a barbell in front of thighs with overhand grip slightly wider than shoulders. Keep knees slightly bent, core engaged, and back flat.
- Push hips back to hinge and lower barbell along thighs to shins, maintaining flat back.
- At bottom position with torso parallel, pull barbell to lower chest by driving elbows back and squeezing shoulder blades.
- Control barbell back down to shins without moving torso.
- Drive hips forward, squeeze glutes and hamstrings to stand upright, keeping bar close to body.
- Repeat for reps.
Coaching Tips
Form Cues
- Hinge at hips, not waist.
- Keep back flat throughout.
- Squeeze shoulder blades on row.
- Drive through heels to stand.
- Bar stays close to legs.
Breathing
Inhale during descent and row lowering; exhale during hip extension and row pull while bracing core.
Tempo
3-0-1
Range of Motion
Lower bar to shins or below knees where hamstrings stretch without back rounding; row bar to lower chest with full scapular retraction.
Safety
Safety Notes
- Avoid if acute lower back pain or hamstring injury.
- Use light weight to master form.
- Stop descent before back rounds.
- Brace core to protect spine.
- Warm up hips and hamstrings first.
Spotting
Not typically needed; use safety pins in rack if available for heavy sets to catch bar if form fails.
Common Mistakes
- Rounding lower back during hinge.
- Using momentum for row.
- Allowing torso to rise during row.
- Overextending back at top.
- Gripping too tightly causing tension.
When to Avoid
- Acute lower back injury
- Hamstring strain
- Shoulder impingement
Flexibility Needed
- Hip hinge flexibility
- Ankle dorsiflexion
- Thoracic mobility
Build Up First
- Master Romanian deadlift
- Master bent-over row
- Core bracing competency
Also known as
RDL to Row, Barbell Deadlift Row Combo, Romanian Deadlift Row
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