Full body
B-Stance RDL to Row
A B-Stance RDL with a single arm row at the bottom. Your front leg holds the hinge while your back does the pulling, one side at a time.
- Works
- Hamstrings, glutes, lats, upper back, core
- Equipment
- One dumbbell
- Load
- Medium
How to do it
- 1Stand tall with one dumbbell in one hand. Set one foot a half step back with just the ball of that foot down, like a kickstand.
- 2Soften your front knee and push your hips back, lowering the dumbbell down the front of your leg until you feel a stretch in the back of that leg.
- 3Hold the hinge and row the dumbbell up to your hip, then lower it until your arm is straight.
- 4Drive your hips forward to stand tall. Finish your reps, then switch sides.
Cues
- Most of your weight stays in your front heel.
- Row to your hip, not your chest.
- Keep your hips and shoulders square to the floor while you row.
Common mistakes
- Twisting as you row. Keep your chest facing the floor. If the dumbbell pulls you open, go lighter.
- Standing up to row. Stay in the hinge for the whole row. Your back angle shouldn't change until the dumbbell is back down.
- Rounding your back at the bottom. Only hinge as low as you can with a flat back, even if that's at your knees.
Easier
Go lighter, or rest your free hand on your front thigh for support while you row.
Harder
Pause for 1 second with the dumbbell at your hip, then take 3 seconds to lower it.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off per side.
What muscles does an RDL to row work?
The RDL works your hamstrings and glutes, mostly in your front leg. The row works your lats and upper back. Your core works the whole time to stop one dumbbell twisting you.
