Barbell exercise

Romanian Deadlift (Barbell) form, muscles worked, and workout tracking

The barbell Romanian deadlift is a hinge-pattern exercise that primarily targets the posterior chain, including the hamstrings, glutes, and erector spinae. It is commonly used to build functional strength, improve hip mobility, and enhance muscle hypertrophy in the lower posterior muscles.

Romanian Deadlift (Barbell) illustration

How to do Romanian Deadlift (Barbell)

  1. 1Stand with feet hip-width apart, gripping the barbell with hands slightly wider than shoulder-width.
  2. 2Maintain a slight bend in the knees and a neutral spine, then hinge at the hips to lower the bar toward your shins.
  3. 3Inhale as you lower the weight, keeping the bar close to your legs and feeling a deep stretch in your hamstrings.
  4. 4Exhale as you drive your hips forward to return to a standing position, squeezing your glutes at the top without hyperextending your lower back.
  5. 5Maintain a slow, controlled tempo throughout the movement to ensure constant tension.

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Track Romanian Deadlift (Barbell) in Plates

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