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Romanian Deadlift to Row

The Romanian Deadlift to Row is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: gluteus maximus 15%, hamstrings (biceps femoris) 15% and lats (upper) 13%.

Level: IntermediateEquipment: BarbellMulti-joint (compound)

How to do it

  1. Stand holding a barbell at the thighs with an overhand grip, feet hip-width.
  2. Push the hips back with soft knees and slide the bar down to just below the knees.
  3. Hold the hinge and row the bar to the lower ribs, squeezing the shoulder blades.
  4. Lower the bar back to arm's length with control.
  5. Drive the hips forward to stand up tall.

Tips

  • Keep the back flat and the bar close to the legs throughout.
  • Hold the torso angle still during the row.
  • Squeeze the glutes at the top of every rep.

Common mistakes

  • Standing up during the row.
  • Bending the knees into a squat instead of hinging.
  • Yanking the bar up with a jerk of the torso.

Muscles worked by the Romanian Deadlift to Row

  • Gluteus maximus Primary15%
  • Hamstrings (biceps femoris) Primary15%
  • Lats (upper) Primary13%
  • Spinal erectors (lower back) Secondary9%
  • Rhomboids Secondary9%
  • Upper traps Secondary9%
  • Forearm flexors Minor5%
  • Biceps (long head) Minor4%
  • Upper abs Stabilizer4%
  • Calves (gastrocnemius) Stabilizer3%
  • Obliques Stabilizer3%
  • Quads (vastus lateralis) Stabilizer3%
  • Front delts Stabilizer2%
  • Side delts Stabilizer2%
  • Quads (vastus medialis) Stabilizer2%
  • Triceps (lateral head) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Only a hinge and a row. Several lifts done back to back without putting the load down (for example deadlift, row, clean, press, squat): the template spreads the load over the muscles those lifts share.

Romanian Deadlift to Row alternatives

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Frequently asked questions

What muscles does the Romanian Deadlift to Row work?

Mainly the gluteus maximus, hamstrings (biceps femoris) and lats (upper). The spinal erectors (lower back), rhomboids and upper traps assist.

Is the Romanian Deadlift to Row good for beginners?

The Romanian Deadlift to Row is rated intermediate. Learn the technique with a light weight first.

What is a good alternative to the Romanian Deadlift to Row?

For example the Barbell Complex, Bear Complex and Dumbbell Complex. They train mostly the same muscles, some with different equipment.

How do you make the Romanian Deadlift to Row harder?

Add weight or reps, or move on to the Bear Complex.

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