Legs · Dumbbell
Dumbbell RDL to Bent Over Row
How to do the dumbbell rdl to bent over row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand holding a dumbbell in each hand. Hinge at the hips with a flat back to lower the dumbbells down your legs, feeling the hamstring stretch. At the bottom of the hinge, row both dumbbells to your ribs, lower them, then stand back up by squeezing your glutes.
- 1Feel the hamstring stretch as you hinge the weights down
- 2Squeeze your shoulder blades together on the row
- 3Brace your core and keep a flat back the whole time
Common mistakes
- Don't round your back at any point in the movement
- Avoid standing up while you row; stay hinged
- Don't shrug the dumbbells; pull with your back
Muscles worked
The dumbbell rdl to bent over row mainly works the hamstrings, lats, lower back, mid traps, and glutes, with the biceps, forearms, rear delts, upper traps, lower traps, upper abs, lower abs, quads, and calves assisting.
- HamstringsPrimary
- LatsPrimary
- Lower BackPrimary
- Mid TrapsPrimary
- GlutesPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsSupport
- Lower TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- CalvesSupport
- ObliquesMinor
Kovo programs the dumbbell rdl to bent over 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.