Dumbbell Row and Deadlift
Combines row and deadlift
BackIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: Back and posterior chain |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 6 sets × 15 reps |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Hinge at hips holding dumbbells
- Step 2: Perform deadlift motion
- Step 3: Transition to row
- Step 4: Squeeze shoulder blades
- Step 5: Return to start
Equipment
- Dumbbells optional
Coaching tips
Benefits
Combines row and deadlift
Common mistakes
Rounding lower back
Make it harder
Heavier dumbbells
Make it easier
Separate movements
Breathing
Inhale hinge, exhale row
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Scapular Stabilization Row on Back Hyperextension
Intermediate · 4 sets × 12-15 repsOver the Bench Single Water Bottle Raising Row
Beginner · 3 sets × 10-12 each sideKettlebell Bent Over Scapular Stabilization
Intermediate · 3 sets × 12-15 repsSingle Arm Banded Row in Lunge Elbow Up
Intermediate · 3 sets × 10-12 each sideBent Over Lat Pulldown with Rope
Intermediate · 4 sets × 10-12 repsBodyweight Plyo Box Mountain Climbers
Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.