How to do the Barbell Romanian Deadlift
Barbell Romanian Deadlift is an intermediate multi-joint compound pulling exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Lower Back.
Barbell Romanian Deadlift demonstration · © GymiaFit
Barbell Romanian Deadlift at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Lower Back
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Barbell Romanian Deadlift step by step
- 1Stand with your feet shoulder-width apart and your toes pointing forward.
- 2Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 3Bend at the hips, keeping your back straight and your knees slightly bent.
- 4Lower the barbell towards the ground, keeping it close to your body.
- 5Feel the stretch in your hamstrings as you lower the barbell.
- 6Once you feel a stretch in your hamstrings, push your hips forward and stand up straight.
- 7Squeeze your glutes at the top of the movement.
- 8Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
7 free workouts use it
Barbell Romanian Deadlift — questions
What muscles does the Barbell Romanian Deadlift work?
The Barbell Romanian Deadlift primarily targets the Glutes. It also recruits the Hamstrings, Lower Back as secondary movers.
What equipment do I need for the Barbell Romanian Deadlift?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Romanian Deadlift suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Romanian Deadlift?
Barbell Deadlift, Barbell Narrow Stance Squat, Barbell One Arm Side Deadlift train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Romanian Deadlift demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.