Dumbbell Deadlift Bent-over Row

Combines a dumbbell deadlift and bent-over row to build strength in your glutes, hamstrings, and entire back. Master this compound movement.

AdvancedBack Hips Thighs Dumbbell

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Dumbbell Deadlift Bent-over Row

Compound

Dumbbell Stiff Leg Deadlift on Bench

Hips · Dumbbell

Intermediate

Compound

Dumbbell Single Arm Bent Over Row

Back · Dumbbell

Intermediate

Compound

Dumbbell Bent Over Row with Chest Support

Back · Dumbbell

Intermediate

Compound

Dumbbell Bent over Row

Back · Dumbbell

Intermediate

Description

This exercise involves a combination of a dumbbell deadlift and a bent-over row. It works the hamstrings, glutes, lower back, and upper back muscles.

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How to do Dumbbell Deadlift Bent-over Row

01
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.
02
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.
03
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.
04
From this bent-over position, pull the dumbbells towards your lower chest/upper abdomen, squeezing your shoulder blades together.
05
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.

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Questions

Is Dumbbell Deadlift Bent-over Row good for beginners?

Dumbbell Deadlift Bent-over Row is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Deadlift Bent-over Row?

You need Dumbbell to perform Dumbbell Deadlift Bent-over Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Deadlift Bent-over Row?

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.

What are common mistakes when doing Dumbbell Deadlift Bent-over Row?

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.