Dumbbell RDL and Bent-Over Row
A Romanian deadlift with a dumbbell row at the bottom: hinge down, row both bells to the waist, lower them, then stand.
How to do it
Setup
Stand tall, feet hip-width, a dumbbell in each hand at the thighs, palms facing in, knees soft.
Steps
- Hinge the hips back, sliding the bells down the thighs past the knees, back flat.
- Row both bells to the waist, then lower them to long arms.
- Drive the hips forward to stand tall.
Common mistakes
Standing up to row: the row happens at the bottom of the hinge; hold the angle. Knees bending into a squat: soft knees only; the hips travel back. Back rounding as the bells go lower: end the hinge where the spine still stays flat.
Breathing
Inhale hinging, exhale on the row, inhale lowering, exhale standing.
