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.
How to Do Dumbbell Deadlift Bent-over Row
- 1Setup
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.
- 2Setup
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
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
From this bent-over position, pull the dumbbells towards your lower chest/upper abdomen, squeezing your shoulder blades together.
- 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.
Variations
Dumbbell Stiff Leg Deadlift on Bench
Perform dumbbell stiff-leg deadlifts on a bench to enhance hamstring and glute activation through an extended range of motion.
Dumbbell Single Arm Bent Over Row
Strengthen your back and biceps with the single-arm bent-over dumbbell row. This exercise builds unilateral strength and improves posture.
Dumbbell Bent Over Row with Chest Support
Strengthen your back muscles with the dumbbell bent-over row with chest support. This exercise builds a strong, stable back while minimizing lower back
Dumbbell Bent over Row
Strengthen your entire back, including lats and rhomboids, with the Dumbbell Bent-Over Row.
Related Exercises
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Dumbbell Wall Squat
Strengthen your quads, glutes, and hamstrings with the Dumbbell Wall Squat. Use wall support for stability while building lower body strength and
Dumbbell Supported Squat
Perform a dumbbell supported squat to build lower body strength and improve hip mobility.
Dumbbell Side Bench Squat
Master the Dumbbell Side Bench Squat to build strong quads, glutes, and hamstrings. This compound exercise improves lower body strength and stability.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Roll Kneeling Upper Back Rotation
Release upper back tension and improve thoracic mobility with this foam roller rotation stretch.
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