Dumbbell RDL and Bent over Row Exercise Guide
Exercise Profile
- Target
- Back
- Equipment
- Dumbbell
- Body Part
- Back
- Primary Muscle
- Back
- Secondary Muscles
- Brachialis, Brachioradialis, Pectoralis Major Sternal Head, Deltoid Posterior, Shoulders, Biceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Dumbbell Romanian Deadlift and Row
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell RDL and Bent over Row
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Bend at the hips and lower the dumbbells towards the ground, keeping your back straight.
- Drive through your heels and lift the dumbbells to your sides, engaging your back muscles.
- Lower the weights back down with control and repeat for the desired number of reps.
Common Mistakes
- Rounding the back during the row.
- Lifting too heavy, compromising form.
- Not engaging the core properly.
Modifications
- Use lighter weights if you are a beginner or have limited strength.
- Perform the exercise seated if standing causes instability.
Tips
- Keep your back straight throughout the movement.
- Engage your core to stabilize your spine.
- Avoid using momentum; focus on slow and controlled motions.
Dumbbell RDL and Bent over Row Alternatives
Tags
Strength
Back
Dumbbell
Exercise
Row
Resistance
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
