Dumbbell Deadlift Bent-over Row

Description

How to Do Dumbbell Deadlift Bent-over Row

1. 1
   Setup

   Stand with feet hip-width apart, a dumbbell in front of each foot. Hinge at your hips with a slight knee bend to grasp the dumbbells with an overhand, neutral grip.

2. 2
   Setup

   Lift the dumbbells off the floor by extending your hips and knees, standing tall with a neutral spine. This is your upright starting position.

3. 3

   Hinge at your hips, pushing your glutes back and maintaining a slight knee bend, lowering the dumbbells towards the floor just below your knees while keeping your back flat.

4. 4

   From this bent-over position, pull the dumbbells towards your lower chest/upper abdomen, squeezing your shoulder blades together.

5. 5

   Slowly lower the dumbbells back down to the bent-over position with control, then extend your hips and knees to return to the upright standing position. This completes one repetition.

Tips

• Maintain a neutral spine throughout the entire movement by engaging your core and keeping your chest lifted.
• Focus on driving through your heels during the deadlift portion to maximize glute and hamstring activation.
• During the row, initiate the pull with your lats, imagining you're pulling with your elbows rather than just your biceps.
• Control the eccentric (lowering) phase of both the deadlift and the row to enhance muscle engagement and prevent injury.

Common Mistakes

• ×Rounding the back during the deadlift or bent-over row can strain the lower spine; ensure you maintain a flat back by bracing your core and hinging properly at the hips.
• ×Using momentum to swing the weights during the row reduces muscle activation; focus on a controlled pull and squeeze at the top of the movement.
• ×Dropping the hips too low into a squat during the deadlift portion shifts focus from the hamstrings and glutes; maintain a hip-hinge dominant movement with only a slight knee bend.