Smith Machine Romanian Deadlift

Muscles worked by the Smith Machine Romanian Deadlift

Primary

HamstringsHamstring Muscles

Secondary

Lower BackErector SpinaeGlutesGluteus MaximusTrapsTrapezius

Also called: hamstring, hamstrings, posterior thigh, biceps femoris.

Equipment

Smith Machine

Also called: smith bar, guided barbell, fixed barbell, smith press.

How to do the Smith Machine Romanian Deadlift

1. Set the Smith machine bar at mid-thigh height and stand directly underneath with feet hip-width.
2. Unrack the bar with an overhand grip just outside the hips.
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, with a flat back and a soft knee bend.
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 bar is locked to a straight path — use that to groove the hinge pattern.
• Do not round the lower back at the bottom; stop at the end of your hamstring range.

At a glance

Smith Machine Romanian Deadlift in German & Spanish

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

Related exercises

• Banded Good Morning
• Banded Hamstring Stretch
• Banded Romanian Deadlift
• Banded Standing Leg Curl
• Bench Hamstring Stretch
• EZ-Bar Romanian Deadlift
• Good Morning
• Head-to-Knee Pose

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": "smith-machine-rdl",
  "name_en": "Smith Machine Romanian Deadlift",
  "name_de": "Smith Machine Romanian Deadlift",
  "name_es": "Peso Muerto Rumano en Máquina Smith",
  "description_en": "A Romanian deadlift performed on a Smith machine, fixing the bar path so you can focus on the hip hinge and posterior-chain stretch.",
  "description_de": "Ein Romanian Deadlift im Smith Machine, das die Stangenbahn fixiert, sodass du dich ganz auf das Hüftgelenkscharnier und den Posterior-Chain-Stretch konzentrieren kannst.",
  "description_es": "Un peso muerto rumano realizado en la máquina Smith, que fija la trayectoria de la barra para que puedas concentrarte en la bisagra de cadera y el estiramiento de la cadena posterior.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "smith_machine",
  "body_part": "upper_legs",
  "primary_muscles": [
    "hamstrings"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "gluteus_maximus",
    "trapezius"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Set the Smith machine bar at mid-thigh height and stand directly underneath with feet hip-width.",
    "Unrack the bar with an overhand grip just outside the hips.",
    "Push the hips back while letting the bar slide down the front of the legs.",
    "Go until you feel a deep hamstring stretch, with a flat back and a soft knee bend.",
    "Drive the hips forward to return to standing, keeping the bar close to the body.",
    "Repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Stelle die Smith-Machine-Stange auf mittlere Oberschenkelhöhe ein und stehe hüftbreit darunter.",
    "Entracke die Stange mit einem Obergriff knapp außerhalb der Hüften.",
    "Schiebe die Hüften nach hinten und lass die Stange an der Vorderseite der Beine entlanggleiten.",
    "Gehe so weit, bis du einen tiefen Stretch in den Beinbeugern spürst – Rücken gerade, Knie leicht gebeugt.",
    "Treibe die Hüften nach vorne, um aufzustehen, und halte die Stange körpernah.",
    "Wiederhole für die empfohlene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Ajusta la barra de la máquina Smith a la altura de la mitad del muslo y colócate directamente debajo con los pies al ancho de las caderas.",
    "Desbloquea la barra con agarre en pronación justo por fuera de las caderas.",
    "Empuja las caderas hacia atrás mientras deslizas la barra por la parte delantera de las piernas.",
    "Baja hasta sentir un estiramiento profundo en los isquiotibiales, con la espalda plana y las rodillas ligeramente flexionadas.",
    "Empuja las caderas hacia adelante para volver a la posición de pie, manteniendo la barra cerca del cuerpo.",
    "Repite el número de repeticiones recomendado."
  ],
  "tips_en": [
    "The bar is locked to a straight path — use that to groove the hinge pattern.",
    "Do not round the lower back at the bottom; stop at the end of your hamstring range."
  ],
  "tips_de": [
    "Die Stange ist auf eine gerade Bahn fixiert – nutze das, um das Scharniermuster zu verinnerlichen.",
    "Runde den unteren Rücken nicht am Umkehrpunkt; höre am Ende deines Hamstring-Bereichs auf."
  ],
  "tips_es": [
    "La barra está guiada en una trayectoria recta — úsala para perfeccionar el patrón de bisagra.",
    "No redondees la zona lumbar al bajar; detente al final del rango de los isquiotibiales."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/smith-machine-rdl-start.webp",
      "peak": "images/flat/smith-machine-rdl-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 === "smith-machine-rdl");

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.