How To Do A Deadlift Row Properly

A deadlift row is a great exercise for challenging your endurance and strength capabilities. It involves a combination of two exercises, which include a row and deadlift.

You will require a barbell or dumbbell to perform this exercise.

How to do a deadlift row:

  • Select barbell weights of your choice depending on your fitness needs.
  • Position yourself in front of the bar maintaining a hip- width stance.
  • While bending at your hips grasp the bar with a double overhand grip. Maintain a shoulder- width distance between your hands.
  • Keeping your back straight and chest up lift the bar towards your hip region. Pull your hips towards the bar. Lower the bar by bending at your hips.
  • Transition to the barbell row. Bend your hips and maintain a straight back and tight core.
  • While in this position, row the bar towards your sternum. Then lower the bar to the ground through extending your arms. This is a complete round.
  • Repeat the procedure about 10 times for 3 sets.

WHAT MUSCLES DOES DEADLIFT ROW WORK?

BACK MUSCLES

The deadlift row mainly targets your back muscles. They include spinal erectors, rhomboids, latissimus dorsi, and trapezius muscle. The routine strengthens and builds your back, hence promoting a good posture.

GLUTE MUSCLES

The deadlift row is a great exercise to perform on your leg day. The exercise targets your glutes through building and strengthening them. The exercise also works on your hamstrings through stretching and strengthening them. Additionally, the deadlift row works on the hip flexors mainly through hinging them.

CORE

Throughout the entire routine, you engage your core and keep it tight. This plays a significant role in toning and increasing your core power.

SHOULDERS

The workout engages and works your shoulder muscles as you relax and squeeze your shoulder blades in each rep. Therefore, your shoulders became stronger enabling you to do other variations of the deadlift.

ARM MUSCLES

Your arms play a significant role in executing this exercise successfully. The routine works your biceps and triceps. As a result, they become stronger.

DEADLIFT ROW BENEFITS

IMPROVES POSTURE

The deadlift row mainly targets your back muscles. For instance, the deadlift row helps in aligning your spinal muscles. This plays a vital role in improving your posture.

STRENGTHENS YOUR BACK

 The deadlift row builds and strengthens your back muscles. This is essential in reducing back pain.

However, you can only achieve this when you perform the workout correctly. Performing the exercise wrongly will cause further injuries to your back.

BUILDS MUSCLE MASS

The action of pulling and lifting helps in building muscle mass. This will not only build your muscle strength, but also enhance your athletic capabilities.

Additionally, you will be able to perform other variations of the exercise with minimal strain.

BURNS CALORIES

If you aim at burning calories, particularly on your back and lower body, this is the exercise to include in your workout routine.

The routine burns calories rapidly when you perform it correctly and consistently.

ACTIVATES YOUR CORE

The act of rowing and deadlifting requires you to engage your core. This enhances your core power and increases your endurance.

ALTERNATIVES TO DEADLIFT ROW

BACK HYPEREXTENSION

The back hyperextension is great alternative to the deadlift row. You will require a hyperextension machine to perform this exercise.

How to do back hyperextension:

  • Position yourself in the hyperextension machine ensuring that your front part of your body faces the ground.
  • While hinging your waist and placing your hands behind your neck, lower your upper body until it is almost perpendicular to the ground.
  • Use your quads and upper back to raise your body and stop when your body is straight from head to toe. If you rise higher, you might injure your back.
  • Repeat the procedure 8 to 10 times for 3 sets.

KETTLEBELL SWINGS

The kettlebell swing is an effective alternative since it also involves hinging at your hips. You will require a kettlebell or dumbbell to perform this exercise.

How to do the kettlebell swings:

  • Start by positioning the kettlebell on the ground and in front of you.
  • While hinging at your hips, bend down and place both hands on the handles of the kettlebells.
  • While aligning your hips forward and keeping your feet shoulder- width apart, pull the kettle bell with force until it reaches your chest level.
  • Ensure that your back is straight throughout the entire routine.
  • Lower the kettlebell so that it can fall back through your legs.
  • Perform 10 to 15 reps for 10 sets.

DEADLIFT ROW MISTAKES TO AVOID

FAILURE TO MAINTAIN A NEUTRAL SPINE

It is dangerous to perform the exercise while rounding your back. This is because rounding your back puts too much pressure on your spinal discs, hence resulting in injuries. Ensure that you maintain a neutral spine.

LIFTING MORE WEIGHTS THAN YOUR ENDURANCE LEVEL

It is important to load the barbell with weights that are within your endurance level and fitness needs. Lifting more than you can endure affects the alignment of your spine.

You should never prioritize barbell weight over correct technique. Through constant practice, you will be able to gain muscular strength and muscle to lift heavier weights.

MOVING IN A FAST MOTION

Moving too fast may affect the correctness of the deadlift row. Your movement should be slow and controlled so that the workout targets the main muscles.

STANDING WHILE PERFORMING THE REPS

Standing while performing the exercise often happens if you are fatigued. However, this affects the effectiveness of the exercise. Ensure that you bend your knees slightly and your upper body is parallel to the floor.

CONCLUSION

The deadlift row is a great exercise to work your back and lower body.

However, if you have a history of back pain or spinal injury, you should consult your physiotherapist before commencing the workout.

Attempting the exercise without medical authorization can lead to further injuries on your back. For those qualified to perform this workout, ensure that you get the right technique from your gym instructor so that you can experience good results.