How to do the barbell romanian deadlift

Step by step

1. Grab a barbell with a double overhand grip (palms facing back). Your hands should be shoulder-width apart.
2. Stand tall, retract your shoulder blades, engage your abs, and have your feet in a comfortable stance.
3. Take a breath and lean forward by bringing your buttocks back (hinging at the hip). Your back should be neutral from start to finish.
4. Lower the bar in a straight vertical line, keeping it close to your body. You should feel a stretch in your hamstrings.
5. Straighten your body by driving your hips forward and exhale near the top.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the barbell romanian deadlift

• Push / Pull / Legs3 × 10
• Upper / Lower Strength3 × 8
• Bro Split3 × 10
• PPL Advanced4 × 6
• 6-Week Bigger Arms3 × 10
• 6-Week Mass Builder3 × 8
• 6-Week Shred3 × 8
• 6-Week Chest Focus3 × 10

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.