Romanian deadlift with barbell - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Romanian deadlift with barbell

Step by step instructions, muscle activation and variants for the Romanian deadlift with barbell.

MediumHamstrings

About this exercise

The Barbell Romanian Deadlift (RDL) is a hip-dominant exercise that primarily targets the hamstrings, glutes, and lower back. It focuses on maintaining a slight bend in the knees and hinging at the hips to engage the posterior chain muscles.

How to Perform

  • Stand with feet shoulder-width apart, barbell positioned above your midfoot.
  • Grip the bar with hands slightly wider than shoulder-width apart, using an overhand grip.
  • Keep your back neutral, chest up, and shoulders retracted.
  • Slight bend in the knees, ensuring they don’t lock out.
  • Engage your core and brace your body before starting the movement.

    • Muscle Activation

    Primary
    Hamstrings
    Secondary
    GlutesInner forearmOuter forearmLower back

    Common Mistakes

    Common mistakes content is coming soon.

    About the Romanian deadlift with barbell

    The Romanian deadlift with barbell is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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