The RDL row, the Romanian deadlift row, requires some balance from your lower body while lifting and lowering the weight with the opposite arm. While this exercise works the biceps and upper arms, it’s also excellent for isolating the hamstrings and improving balance.
To perform this technique, stand with your feet shoulder-width apart, and hinge at the hips with your back straight.
Grip an EZ-bar or barbell with light or medium weights, and pull the bar to your lower abdomen, keeping your elbows tucked at the sides.
Once you reach the top, pause to squeeze your muscles, lower slowly, and repeat.
The RDL Row exercise is excellent for anyone who wants to improve upper body strength and posture. It’s crucial to avoid curving your back during this movement and keep each rep consistent and slow.
This technique improves all the bicep muscles and is ideal for all levels of training. It’s common to bend or curve the back during this exercise, which you should avoid to prevent injury. Three sets of six to eight reps are ideal for performing three times weekly.