Romanian Deadlift to Bent Over Row (Dumbbell)
A compound exercise combining a hip hinge and a row to strengthen the posterior chain, specifically targeting the hamstrings, glutes, and upper back simultaneously.
This complex movement places significant demand on the lumbar spine and hamstrings. By correlating your daily recovery metrics (like HRV and sleep quality) with your RPE, our AI ensures you aren't overloading your lower back on days when your central nervous system is fatigued. The app also tracks your performance over time to detect if grip strength or lower back endurance is the limiting factor, adjusting weight recommendations to maintain optimal intensity without compromising safety.
Form Cues
- Hinge hips back until your torso is nearly parallel to the floor
- Maintain a flat back and braced core throughout the movement
- Row the dumbbells toward your hips while holding the hinge
- Squeeze your shoulder blades together at the top of the row
- Drive hips forward and squeeze glutes to return to standing
- Don't round your lower back to reach the weights lower
- Don't let the dumbbells drift forward away from your legs
- Don't stand up while you are still rowing the weights
- Don't shrug your shoulders up toward your ears
- Don't hyperextend your spine at the top of the movement
Common Mistakes
- Rounding the lumbar spine
- Using momentum to jerk the weights up
- Rushing the eccentric lowering phase
- Failing to fully extend hips at the top
- Looking up and straining the neck
Muscles Worked
This hybrid movement efficiently targets the entire posterior chain. The Romanian Deadlift component loads the hamstrings and glutes through a deep stretch, while the isometric hold challenges the erector spinae. The row portion then builds mass in the latissimus dorsi, rhomboids, and traps.
Primary
Secondary
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