Combine Back and Leg Moves with Half RDL & Close Row

Half RDL & Close Row

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Stand with your feet hip-width apart, maintaining a slight bend in the knees. Hold a dumbbell in each hand, with your arms extended down in front of you, palms facing the thighs. Initiate the movement by pushing your hips back and leaning forward slightly to perform a half Romanian Deadlift (RDL). This means you won't be bending forward as deeply as you would in a full RDL. As you reach the midpoint of your forward lean, perform a close row by pulling the dumbbells up towards your lower ribs, ensuring that your elbows stay close to the body and don't flare outwards. Squeeze your shoulder blades together at the top of the row. Extend your arms back down and then push through the heels to return to the starting upright position.

Common Mistakes

Ensure that your back remains flat and neutral throughout the movement; avoid rounding. When performing the row, avoid using momentum; focus on a controlled pull and squeeze. Ensure that your knees remain slightly bent during the RDL and don't move past your toes.

Breathing

Inhale as you lean forward into the half RDL. Hold your breath briefly as you begin the close row, then exhale as you pull the dumbbells towards your ribs. Inhale again as you release the row and return to the starting position. This combination exercise effectively targets the hamstrings, glutes, lower back, and mid-back muscles.

Muscle Focus

Primary Muscles

Quads, Glutes, Erector Spinae, Lower Back, Traps, Rhomboids

Secondary Muscles

Hamstrings, Adductors, Latissimus Dorsi, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Biceps

Tertiary Muscles

Core, Calves, Middle Shoulders, Front Shoulders