Dumbbell RDL and Bent over Row

Description

How to do Dumbbell RDL and Bent over Row

1. 01
   Setup

   Stand with your feet hip-width apart, holding a dumbbell in each hand with palms facing your thighs. Maintain a soft bend in your knees and a neutral spine.

2. 02
   Setup

   Initiate the RDL by hinging at your hips, pushing your glutes back as if closing a car door with them. Allow the dumbbells to descend towards mid-shin level, keeping your back straight and core engaged.

3. 03

   From the hinged position, with your torso nearly parallel to the floor, pull the dumbbells up towards your lower chest. Squeeze your shoulder blades together at the top of the row.

4. 04

   Slowly lower the dumbbells back down to the mid-shin level, controlling the descent with your lats.

5. 05

   Engage your glutes and hamstrings to reverse the hip hinge, driving your hips forward to stand tall and return to the starting position. This completes one repetition.

Tips

• Maintain a rigid torso throughout both the RDL and row phases to protect your lower back and maximize muscle engagement.
• Keep the dumbbells close to your shins and thighs during the RDL portion to ensure proper leverage and minimize strain on your lower back.
• Focus on squeezing your lats and retracting your shoulder blades during the row, rather than just pulling with your arms.
• Control both the eccentric (lowering) and concentric (lifting) phases of the movement to enhance muscle time under tension and build strength.

Common mistakes

• Rounding the back during the RDL portion compromises spinal safety; maintain a neutral spine by keeping your chest up and core tight.
• Using momentum to row the dumbbells reduces muscle activation; focus on a controlled pull by engaging your lats and squeezing your shoulder blades.
• Not fully extending the hips at the top of the RDL limits glute activation; drive through your heels and squeeze your glutes at the top of the movement.