Smith Machine Romanian Deadlift
Hinge · hamstrings · beginner
Start
FinishHow to do it
Set the bar at hip height on the rails, stand close with the feet slightly behind the bar path, then hinge the hips back and lower the bar along the legs before driving the hips forward to stand.
Muscles worked
Primary: hamstrings · Also works: glutes, lower back
Equipment
Machines, Full gym
Common mistakes
- Standing too far from the rails so the fixed bar path pulls you off balance forward
- Treating the fixed path as permission to round the back since the bar cannot drift
- Bending the knees to follow the bar down instead of keeping the shins near vertical
Variations
- Feet on a low platform for extra range
- Single-leg version holding the bar with both hands
Can't do this one? Swap it for
- Barbell Romanian Deadlift
- Dumbbell Romanian Deadlift
- Cable Romanian Deadlift
- Kettlebell Romanian Deadlift
Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Conventional Deadlifthamstrings
- Dumbbell Romanian Deadlifthamstrings
- Downward-Facing Doghamstrings
- Seated Forward Foldhamstrings
- Lying Leg Curlhamstrings
- Nordic Hamstring Curlhamstrings
Not sure how heavy to go on this?
ABROFIT reads your logged sets and tells you the working weight for today — it adds load when you earn it, backs off when you stall, and eases it on a bad night's sleep.
Try ABROFIT free