Description

The Romanian Deadlift to Row exercise combines the movements of the Romanian deadlift and rowing to train both the posterior muscle chain and the upper back. This functional exercise strengthens the thighs, buttocks, back and shoulders and promotes stability and coordination.

Exercise

Rdl To Row

Type: Bilateral Rest: 120s Equipment: Körpergewicht, Kurzhantel

Tutorial

1

Stand in front of you with your feet hip-width apart and dumbbells in your hands. Hold the dumbbells with a shoulder-width grip, palms facing your body.
2

Your knees are slightly bent and your upper body is upright as you activate your core.
3

Start the movement by pushing your hips back and bending your upper body forward as you lower the barbell along your shins.
4

Make sure your back remains straight and the barbell is close to your body.
5

Lower the barbell to a point where you feel a stretch in your thighs, typically to about knee level.
6

From the lower position of the RDL, bring your upper body back to an upright position as you pull the barbell towards your chest in a controlled manner.
7

Pull the barbell towards your chest in a controlled movement by pulling your elbows back. Keep your upper body stable and make sure that your shoulders do not pull upwards.
8

Lower the dumbbell slowly and in a controlled manner back to the starting position by first pushing your hips back and then bending your knees.

Tip

Make sure that your spine remains neutral throughout the exercise. Excessive bending or stretching can lead to injury. Choose a weight that allows you to perform the exercise with correct technique without losing form.
Make sure to inhale while lifting and exhale while rowing.

Muscle groups

Primary

Back

Secondary

Thighs (hamstrings)

Tertiary

—

Equipment

Body weight
Dumbbell

Description

Rdl To Row

Tutorial

Muscle groups

Equipment

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