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Dumbbell Romanian Deadlift to Row
A compound exercise combining a hip hinge Romanian deadlift with a bent-over row using dumbbells, targeting hamstrings, glutes, lats, and upper back for posterior chain strength and upper body hypertrophy.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes, Lats
Secondary Muscles
Shoulders
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max
Lats
8/10Traps
7/10Mid Traps, Lower Traps
Lower Back
6/10Erector Spinae
Shoulders
4/10Rear Delts
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, slight knee bend, holding dumbbells in front of thighs with neutral grip. Engage core and maintain neutral spine.
- Push hips back to hinge forward, lowering dumbbells toward mid-shins while keeping back flat.
- Pause briefly at bottom of hinge.
- Pull dumbbells to torso by driving elbows back and squeezing shoulder blades.
- Lower dumbbells controlled to straight-arm hinged position.
- Drive hips forward to return to standing, squeezing glutes.
Coaching Tips
Form Cues
- Hinge from hips
- Back flat always
- Pull with back
- Elbows back
- Squeeze glutes up
Breathing
Inhale as you hinge down and lower the row; exhale as you extend hips and pull the row.
Tempo
3-1-1
Range of Motion
Hinge until hamstrings stretch at mid-shin level with flat back; row until elbows align with torso and scapulae fully retracted.
Safety
Safety Notes
- Avoid if acute lower back pain
- Start with light weights
- Stop if sharp pain occurs
- Consult professional with back issues
Spotting
Spotting not typically required; partner can assist on ascent if form breaks, or use rack safeties for heavy loads.
Common Mistakes
- Rounding lower back
- Squatting instead of hinging
- Yanking with arms
- Letting dumbbells swing away
When to Avoid
- Lower back injuries
- Acute hamstring strains
Flexibility Needed
- Adequate hip hinge mobility
- Hamstring flexibility for full stretch
Build Up First
- Proficiency in basic Romanian deadlift
- Bent-over row form mastery
Also known as
DB RDL to Row, Dumbbell RDL Row, Romanian Deadlift Row Combo
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