Romanian Deadlift on Smith Machine

Exercise Information

  • Alternative Names: Smith machine Romanian deadlift
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Smith Machine
  • Muscles Targeted: Hamstrings, glutes, lower back
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-15 reps each
  • Variations: Stiff-legged Romanian deadlift
  • Alternative: None

The Romanian deadlift on Smith machine is a variation that allows you to primarily focus on hamstring development and a little less toward your glutes. Unlike the standard Romanian deadlift, you do not use free weights in this exercise. Because of the fixed position of the barbell, it prevents you from leaning back fully, a movement that is usually done in other variations to counterbalance the weight.

Romanian Deadlift on Smith Machine Exercise Information

  • Alternative Names: Smith machine Romanian deadlift
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Smith Machine
  • Muscles Targeted: Hamstrings, glutes, lower back
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-15 reps each
  • Variations: Stiff-legged Romanian deadlift
  • Alternative: None

How to do Romanian Deadlift on Smith Machine

Romanian Deadlift on Smith Machine

Adjust the height of the bar by setting it at a level near the middle of your thighs. Standing with a shoulder-width stance and keeping your knees bent slightly, lift the bar toward your waist.

Smith Machine Romanian Deadlift Tips

  • If you have lower back issues, consult a doctor and your fitness trainer to find out whether it suits you.
  • Do not use too much weight or perform the exercise with jerking motions, as it can lead to a back injury.

Stiff-Legged Variation

It is performed in the same way as the standard Smith machine Romanian deadlift except that you do not maintain the bend in your knees throughout the movement.

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