Suppose you’re looking for an efficient way to strengthen your back. In that case, the deadlift row is a great exercise to incorporate into your routine. This move works your back muscles and your hamstrings and glutes.
Deadlift row is a great exercise for working your back and biceps. It is relatively simple to do and provides a lot of benefits. However, there are some alternatives that you may want to consider if you don’t have access to a deadlift row machine or if you are looking for a new challenge. Here’s how to do it, plus some alternative exercises you can try.
How to Perform Deadlift Row
Deadlift row is a compound exercise that targets your back muscles, biceps, and hamstrings. Unlike the traditional deadlift, where you start with a loaded barbell in front of you, this variation requires you to use a pulley machine to work one arm at a time.
Use an overhand grip on the bar at about shoulder width. In one fluid motion, brace your core and lower your torso to almost a 45-degree angle while extending one arm toward the ground. Pause, then use your back muscles to pull yourself back up. Switch arms after a set or two.
Benefits of Deadlift Row
This move is a great way to strengthen your back muscles. It also works your biceps and hamstrings, making it a compound exercise that provides multiple benefits.
The deadlift row is also relatively simple, making it a good option if you are just starting out or are looking for an easy way to add more exercises to your routine.
Who Should Avoid Deadlift Row?
Be aware that if you have a pre-existing back condition, you may want to avoid deadlifts altogether or only perform this exercise with an experienced spotter. You should also avoid deadlifts if you are looking for a workout for your biceps since the movement is mainly done with your back.
Alternative Exercises for Deadlift Row
If you don’t have access to a deadlift row machine or if you are looking for a new challenge, here are some alternative exercises that you can try:
This move is very similar to the deadlift row. Still, instead of using a pulley machine, you use a weightlifting barbell or dumbbells.
This move is also similar to the deadlift row, but you use a single weight in one hand instead of using a pulley machine. This is an excellent exercise to try if you focus on developing strength in one arm.
If you want to strengthen your back and work one arm at a time, this is an excellent alternative exercise to try. Set up the same as you would for a deadlift row, but use a T-bar attachment on a weight machine instead of a pulley machine. Be aware that if you have a pre-existing back condition, you may want to avoid T-bar rows altogether or only perform this exercise with an experienced spotter.
If you are looking for a simple way to strengthen your back, the bench row is an excellent choice since it doesn’t require any weight machines. This move works the same muscles as deadlift row but can be done with barbells or dumbbells.