Romanian Deadlift to Bent-Over Row (Barbell)
A compound movement that combines a hip hinge with a horizontal row to target the entire posterior chain. This efficiency-focused exercise builds strength in the hamstrings, glutes, and upper back simultaneously.
This complex movement requires significant core stability and lower back endurance, making recovery data critical. By analyzing your HRV, sleep quality, and lower back recovery status from previous sessions, our AI determines if you should perform this free-weight variation or swap to a chest-supported alternative to protect your spine. The system also tracks your RPE specifically during the 'hold' phase of the hinge to ensure you aren't exceeding your isometric endurance threshold.
Form Cues
- Push your hips back to lower the bar until your torso is nearly parallel to the floor.
- Hold the hinged position firmly and engage your core.
- Row the barbell to your upper abs, squeezing your shoulder blades together.
- Lower the bar fully before driving your hips forward to stand up.
- Don't round your lower back during the hinge or the row.
- Don't allow your knees to drift forward into a squat.
- Don't stand up while pulling the bar; keep your torso still.
- Don't yank the bar with momentum to initiate the row.
Common Mistakes
- Rounding the spine due to lack of core tension
- Turning the hinge into a squat
- Rising out of the hinge during the row
- Using excessive momentum to move the weight
Muscles Worked
This exercise is a powerhouse for the posterior chain. The hamstrings, glutes, and erector spinae work isometrically to maintain the hinged position, while the latissimus dorsi, rhomboids, and middle trapezius dynamically contract to row the weight.
Primary
Secondary
Get Personalized Coaching for Romanian Deadlift to Bent-Over Row (Barbell)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.