Exercise Guide

Smith Machine Romanian Deadlift

A Romanian deadlift on a fixed bar path. Balance is taken out, so the hamstrings can be taken closer to failure than with a free bar.

BeginnerStrengthPullCompound
Form
Smith Machine Romanian Deadlift - Start position
Start
Smith Machine Romanian Deadlift - Mid position
Mid
Smith Machine Romanian Deadlift - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Hamstrings

Equipment

Smith Machine

Difficulty

Beginner

Category

Strength

Force

Pull

Mechanic

Compound

Secondary Muscles

GlutesLower Back
How to Perform
  1. 1

    Set the bar to mid-thigh height and take an overhand grip just outside your legs.

  2. 2

    Unrack and stand tall with your feet hip-width apart and knees soft.

  3. 3

    Push your hips back and let the bar travel down your legs until your hamstrings stretch.

  4. 4

    Drive your hips forward to return to standing.

Tips
  • ★Stand close enough that the fixed path still runs down your legs, not out in front.
  • ★Because you cannot fall over, this is the safer place to chase the last few hard reps.
Explore by Muscle
HamstringsGlutesLower Back