Legs · Barbell
Barbell RDL to Row
How to do the barbell rdl to row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand holding a barbell at your thighs with an overhand grip. Hinge at the hips with a flat back to lower the bar down your legs, feeling the hamstring stretch. At the bottom of the hinge, row the bar to your lower ribs, lower it, then stand back up by driving your hips through.
- 1Feel the hamstring stretch as you hinge the bar down
- 2Pull the bar to your ribs and squeeze your back on the row
- 3Brace hard and keep a flat back throughout
Common mistakes
- Don't round your back at any point
- Avoid standing up while rowing; stay hinged
- Don't let the bar drift away from your legs
Muscles worked
The barbell rdl to row mainly works the hamstrings, lats, lower back, mid traps, and glutes, with the biceps, forearms, calves, rear delts, upper traps, lower traps, upper abs, lower abs, and quads assisting.
- HamstringsPrimary
- LatsPrimary
- Lower BackPrimary
- Mid TrapsPrimary
- GlutesPrimary
- BicepsSupport
- ForearmsSupport
- CalvesSupport
- Rear DeltsSupport
- Upper TrapsSupport
- Lower TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- ObliquesMinor
Kovo programs the barbell rdl to row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.