Dumbbell RDL and Bent over Row

How to perform it

Step-by-step instructions

1. 01Stand with a dumbbell in each hand, soften your knees, brace your trunk, and keep the weights close to your thighs.
2. 02Push your hips backward into a Romanian-deadlift hinge until your hamstrings are loaded and your spine remains long.
3. 03Hold that torso angle and row both dumbbells toward your lower ribs without shrugging or standing up.
4. 04Lower the dumbbells to straight arms, then drive your hips forward to return to standing.
5. 05Reset your brace before repeating the hinge-and-row sequence.