CSGet the app

Barbell Romanian Deadlift

How to do it step by step, and the muscles it works.

Body part
Back
Equipment
Barbell
Type
Compound
  1. Barbell Romanian Deadlift, position 1 of 2Position 1 of 2
  2. Barbell Romanian Deadlift, position 2 of 2Position 2 of 2
Everkinetic, CC BY-SA 4.0

How to do it

  1. Stand tall holding the bar at your hips with an overhand grip just outside your thighs.
  2. Unlock your knees slightly and keep that small bend fixed for the whole rep.
  3. Push your hips back and slide the bar down your thighs until you feel a strong stretch in your hamstrings.
  4. Drive your hips forward to stand back up, squeezing your glutes at the top.
  5. Keep your back flat and the bar close; stop lowering when your hips can't move back any further.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

Also known as

Romanian Deadlift · RDL · Barbell RDL · Romanian Dead Lift · Romanian Deadlift (Barbell)

All exercises →