Barbell hinge plus a row, hammies and back in one combo.
Pull the bar to your belly from the hinge, don't rise up to row it.
The Romanian Deadlift to Bent-Over Row is a Hamstrings-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your hamstrings volume for the week.
The Romanian Deadlift to Bent-Over Row primarily works the Hamstrings with Glutes assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
