EZ-Bar Romanian Deadlift

Muscles worked by the EZ-Bar Romanian Deadlift

Primary

GlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

Lower BackErector SpinaeForearm FlexorsWrist Flexor MusclesTrapsTrapezius

Also called: glute, glutes, gluteus maximus, buttocks, butt, hamstring.

Equipment

EZ Curl Bar

Also called: ez bar, ez curl bar, curl bar, w-bar, cambered bar, zig-zag bar.

How to do the EZ-Bar Romanian Deadlift

1. Stand holding an EZ-bar at mid-thigh with an overhand grip on the inner bends.
2. Feet hip-width, soft bend in the knees, chest up, lats engaged.
3. Push the hips back while letting the bar slide down the front of the legs.
4. Go until you feel a deep hamstring stretch without rounding the lower back.
5. Drive the hips forward to return to standing, keeping the bar close to the body.
6. Repeat for the recommended number of repetitions.

Form tips

• The movement is a hip hinge, not a squat — knees barely bend.
• The EZ-bar is shorter than a barbell; grip the inner bends for a neutral-ish wrist.
• Stop at the bottom of your clean ROM — no round-back stretch.

At a glance

EZ-Bar Romanian Deadlift in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Good Morning
• Banded Romanian Deadlift
• Barbell Deadlift
• Bodyweight Good Morning
• Deficit Deadlift
• Double Dumbbell Kickstand Deadlift
• Dumbbell Deadlift
• Dumbbell Kickstand Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "ez-bar-romanian-deadlift",
  "name_en": "EZ-Bar Romanian Deadlift",
  "name_de": "SZ-Stange Romanian Deadlift",
  "name_es": "Peso Muerto Rumano con Barra Z",
  "description_en": "A Romanian deadlift using an EZ-bar. The angled grip is easier on the wrists and suits lighter hinge work or elbow-sensitive lifters.",
  "description_de": "Ein Romanian Deadlift mit der SZ-Stange. Der angewinkelte Griff schont die Handgelenke und eignet sich für leichtere Hinge-Arbeit oder handgelenkempfindliche Athleten.",
  "description_es": "Un peso muerto rumano con barra Z. El agarre angulado es más cómodo para las muñecas y es ideal para trabajo de bisagra ligero o personas con codos sensibles.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "ez_bar",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "forearm_flexors",
    "trapezius"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day",
    "pull_day"
  ],
  "variation_group": "deadlift",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand holding an EZ-bar at mid-thigh with an overhand grip on the inner bends.",
    "Feet hip-width, soft bend in the knees, chest up, lats engaged.",
    "Push the hips back while letting the bar slide down the front of the legs.",
    "Go until you feel a deep hamstring stretch without rounding the lower back.",
    "Drive the hips forward to return to standing, keeping the bar close to the body.",
    "Repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Stehe aufrecht und halte die SZ-Stange auf mittlerer Oberschenkelhöhe mit Obergriff auf den inneren Biegungen.",
    "Füße hüftbreit, leichte Kniebeugung, Brust oben, Latissimus angespannt.",
    "Schiebe die Hüften zurück und lass die Stange an den Oberschenkeln entlanggleiten.",
    "Senke ab, bis du eine tiefe Dehnung in den Beinbeugern spürst, ohne den unteren Rücken zu runden.",
    "Treibe die Hüften nach vorne zurück in die Ausgangsposition, Stange nah am Körper.",
    "Für die empfohlene Wiederholungszahl wiederholen."
  ],
  "instructions_es": [
    "De pie, sujeta la barra Z a la altura media del muslo con agarre prono en las curvas internas.",
    "Pies a la anchura de las caderas, rodillas ligeramente flexionadas, pecho arriba y dorsales activados.",
    "Empuja las caderas hacia atrás dejando que la barra deslice por la parte delantera de las piernas.",
    "Baja hasta sentir un estiramiento profundo en los isquiotibiales sin redondear la zona lumbar.",
    "Impulsa las caderas hacia adelante para volver a la posición erguida, manteniendo la barra cerca del cuerpo.",
    "Repite el número de repeticiones recomendado."
  ],
  "tips_en": [
    "The movement is a hip hinge, not a squat — knees barely bend.",
    "The EZ-bar is shorter than a barbell; grip the inner bends for a neutral-ish wrist.",
    "Stop at the bottom of your clean ROM — no round-back stretch."
  ],
  "tips_de": [
    "Die Bewegung ist ein Hüftscharnier, keine Kniebeuge – die Knie beugen sich kaum.",
    "Die SZ-Stange ist kürzer als eine Langhantel; greife die inneren Biegungen für eine neutrale Handgelenkposition.",
    "Stoppe unten an deiner sauberen Bewegungsamplitude – kein Rundrücken-Stretch."
  ],
  "tips_es": [
    "El movimiento es una bisagra de cadera, no una sentadilla: las rodillas apenas se doblan.",
    "La barra Z es más corta que una barra recta; agarra las curvas internas para una posición de muñeca casi neutra.",
    "Detente en el límite inferior de tu rango de movimiento limpio: sin estiramiento con la espalda redondeada."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/romanian-deadlift-start.webp",
      "peak": "images/flat/romanian-deadlift-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "ez-bar-romanian-deadlift");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.