About this exercise
The Romanian deadlift on the Smith machine targets the hamstrings and glutes while strengthening the lower back, with the guided bar keeping the movement stable.
Smith Machine Romanian Deadlift
Step by step instructions, muscle activation and variants for the Smith Machine Romanian Deadlift.
MediumHamstrings
How to Perform
- Stand upright holding the bar in front of your thighs with an overhand grip
- Keep a slight bend in your knees and your back straight
- Hinge at your hips and lower the bar along your legs
- Lower until you feel a stretch in your hamstrings
- Drive your hips forward to return to standing
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Hamstrings
Secondary
GlutesInner forearmOuter forearmLower back
Common Mistakes
Common mistakes content is coming soon.
About the Smith Machine Romanian Deadlift
The Smith Machine Romanian Deadlift 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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