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Romanian Deadlift (Smith Machine)

Machine Primary: Hamstrings Secondary: Lats, Upper Back, Lower Back, Glutes

Step-by-Step Instructions

Set the bar at mid-thigh height and add your weight.
Stand close to the bar, almost pressing your thighs against it. Your feet should be hip-width apart.
Grab the bar with an overhand grip - palms facing back. Have your hands roughly shoulder-width apart.
Unrack the bar and stand tall.
Bring your shoulders back, engage your abs, and breathe in.
Slowly lower the bar by leaning your torso forward and pushing your buttocks back. You should feel tension at the back of your thighs.
Lean forward until your torso is almost parallel to the floor and drive your hips forward to stand up, exhaling at the top.
Breathe in on the way down and repeat.

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