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Dumbbell Romanian Deadlift to Bent-Over Row

Step by step instructions, muscle activation and variants for the Dumbbell Romanian Deadlift to Bent-Over Row.

MediumHamstringsMiddle back

About this exercise

The dumbbell Romanian deadlift to bent-over row is a compound exercise that chains a hip hinge with a horizontal pull, training the hamstrings, glutes, and upper back in a single fluid movement. By pausing at the bottom of the deadlift to perform a row, you maximize time under tension for the entire posterior chain. Maintain a neutral spine and controlled tempo throughout.

How to Perform

  • Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs
  • Push your hips back and hinge forward, lowering the dumbbells along your legs until you feel a strong stretch in your hamstrings
  • At the bottom position with your torso nearly parallel to the floor, row both dumbbells up toward your hips, driving your elbows straight back
  • Lower the dumbbells back to the hanging position, then drive your hips forward to return to standing
  • Squeeze your glutes at the top and reset before the next repetition

Muscle Activation

Primary
HamstringsMiddle back
Secondary
BicepsGlutesLower back

About the Dumbbell Romanian Deadlift to Bent-Over Row

The Dumbbell Romanian Deadlift to Bent-Over Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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