Full body
Romanian Deadlift to Upright Row
A Romanian deadlift, then an upright row once you're standing. The hinge works your hamstrings and glutes, and the row adds your shoulders and traps in the same rep.
- Works
- Hamstrings, glutes, side shoulders, traps, lower back
- Equipment
- A pair of dumbbells
- Load
- Medium
How to do it
- 1Stand tall with your feet hip width apart, a dumbbell in each hand in front of your thighs, palms facing you.
- 2Soften your knees and push your hips back, sliding the dumbbells down the front of your legs until you feel a stretch in your hamstrings. Keep your back flat.
- 3Drive your hips forward to stand tall and squeeze your glutes.
- 4Lead with your elbows and pull the dumbbells straight up to chest height, then lower them to your thighs. That's 1 rep.
Cues
- Keep the dumbbells close, brushing your legs.
- Stand all the way up before you row.
- Elbows lead and finish higher than your hands.
Common mistakes
- Rounding your back. Stop the hinge where your back stays flat, usually just below your knees.
- Rowing before you're standing. Finish tall first. If you pull while you're still rising, your hips swing the weight up.
- Pulling too high. Stop at chest height, elbows about level with your shoulders. Higher than that can pinch the shoulders.
Easier
Go lighter, and hinge only to just above your knees until it feels natural.
Harder
Take 3 seconds to lower into the hinge, or pause for 1 second at the top of the row.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
What does an RDL to upright row work?
The Romanian deadlift works your hamstrings and glutes, plus your back to hold the position. The upright row works your side shoulders and traps. Your legs are stronger than your shoulders, so pick a weight you can row cleanly.
