Smith Machine Romanian Deadlift
Stand with feet hip-width, bar in front of thighs. Unrack and hinge at hips with soft knees, lowering the bar along your legs until you feel a hamstring stretch. Keep your back flat and core braced. Drive hips forward to return to standing. The fixed bar path helps maintain form under heavier loads.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Stand inside the Smith rack with feet hip-width and the bar across the front of the thighs.
- Unrack the bar and hinge at the hips while keeping a neutral spine.
- Lower the bar close to the legs until the hamstrings stretch.
- Drive the hips forward without leaning back at the top.
- Return the weight along the same fixed path under control.
- Re-rack the bar at full extension at the end of the set.
Watch for
- Low back rounding under load.
- Letting the fixed path push the load away from the legs at the bottom.
- Knees shooting forward like a squat.
Breathing
Inhale and brace before the hinge, exhale after passing the hardest point.
Tip
The fixed bar path makes form less self-correcting; pick a load you could control on a free bar before adding to it here.
Track this exercise in the SmartReps app
Log sets, reps and weight, and let the AI coach plan your progression — free on iOS and Android.
Log this exercise in SmartReps
