Smith Machine Romanian Deadlifts


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Smith Machine Romanian Deadlifts

This Leg Exercise is a variation of the Romanian Deadlift done on a Smith Machine to Ensure Proper Range of Motion

Welcome to our Smith Machine Romanian Deadlifts Exercise Instruction Guide! 

On this page you’ll learn how to do this version of the Romanian Deadlift using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Leg Exercises so you can immediately add to your Leg Workouts.

Have you checked out our list of the Best Leg Exercises yet? See if this version of deadlifts made the list.

Exercise Summary

Exercise Name: Smith Machine Romanian Deadlifts
Main Muscle: Hamstrings
Hamstrings, Calves, Forearms, Glutes,
Lower Back, Upper Back
Exercise Type: Compound, Pull
Equipment Required: Smith Machine

Exercise Description and Instruction:

Smith Machine Romanian Deadlifts are our only variation of deadlifts that use a Smith Machine to ensure proper range of motion. Because it is a variation of the Romanian Deadlift, you will only lower the weight to the top of your shins rather than all the way to the floor like you do during the Barbell Deadlifts. Also, you will only slightly bend your knees at rather than bending to a ninety (90) degree angle.

Like most of our deadlifts, Smith Machine Romanian Deadlifts are a great exercise to lose weight or gain muscle mass. To see the rest of the best exercises for these fitness goals, view all of our Fat Burning Exercises andStrength Training Exercises.

To Perform This Exercise:

  1. Stand in front the Smith Machine, with the bar at arms length in front of your. Your feet should be shoulder width apart under the bar.
  2. Grasp the bar with a shoulder width overhand grip and unhook it from the machine.
  3. Bend your knees slightly, keeping your hips and back straight and lift the bar straight up concentrating on using your hips as you stand. When you are standing the bar should be resting against your thighs.This is the starting position.
  4. Lower the bar by pushing your hips back and maintaining a slight bend in the knees unlike when squatting or performing regular deadlifts. You will lower the bar to a position just below your knees rather than all the way to the floor. Your back should be straight and nearly parallel to the floor at the lowest position.
  5. Return to the standing position by maintaining a slight bend in your knees and keeping your hips and back straight as you lift the bar straight up. Concentrate on using your hips and legs as you stand.
  6. Repeat for the recommended amount of repetitions.


  1. This is not an exercise that is recommended for people with lower back problems.
  2. Do not increase the weight on this exercise until you have mastered the correct form.
  3. Look forward and keep your chest up throughout the exercise making sure you do not round your back as you move the torso.
  4. Jerking motions or using too much weight should be avoided and are especially dangerous.

Other Popular Leg Exercises:

Check out some of our other popular Lower Body Exercises. These pages link to all of our variations of the most popular leg exercises:

  • Calf Raises
  • Deadlifts
  • Front Squat
  • Hack Squats
  • Lunges
  • Split Squats
  • Step Ups

Other Pages of Interest:

Now that you’ve seen Smith Machine Romanian Deadlifts, which primarily target your Hamstrings, check out all of our different Hamstring Exercises. 

Also view our Leg Exercises page, which links directly to our Hamstring Exercises as well as our Calf Exercises, Glute Exercises and Quadriceps Exercises.

Finally, if you found this page of interest, check out these related pages:

  • Best Leg Exercises and Best Back Exercises
  • Weight Training Exercises Main Page
  • Compound Exercises
  • Barbell Exercises
  • Fat Loss Workouts and Muscle Building Workouts

You’ve seen the Leg Exercises. Now access the Workout Routines. 
Start at our Home Page.

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