Barbell Romanian Deadlift
Hip hinge with a barbell and nearly fixed knees for hamstrings and glutes.
- Primary muscleHamstrings
- Also worksGlutes
- EquipmentBarbell
- TypeCompound
- MovementHip hinge
- LevelIntermediate
- Hamstrings
- Glutes
- Barbell
How to do the Barbell Romanian Deadlift
4 steps, in the order you do them.
- Stand with your feet hip-width apart and the bar in your hands with an overhand grip, in front of your thighs.
- With your knees slightly bent and your back neutral, push your hips back, lowering the bar close to your legs.
- Lower to mid-shin or until you feel a stretch in your hamstrings, without rounding your back.
- Come back up by extending your hips and squeezing your glutes at the top.
Muscles worked
Common Barbell Romanian Deadlift mistakes
What goes wrong most often when you do the Barbell Romanian Deadlift, and how to fix it.
Your knees bend more and more as you lower.
Set a slight knee bend at the start and keep that angle to the bottom of the descent.
You lower past mid-shin even though your hips can't go back any farther.
End the descent when your hips can't travel back any more, even if the bar is only at knee height.
You let your lats go and the bar drifts away from your body on the way down.
Squeeze your arms into your body as if you wanted to bend the bar. That keeps it against your thighs.
Alternatives to the Barbell Romanian Deadlift
They work the hamstrings with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 19 of the 36 routines.
- Beginners3 × 8–12
- Experienced3 × 8–10
- Rest2:00 to 2:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Intermediate Upper-Legs 4 Days | Intermediate | 3 × 8–10 | 2:30 |
| Intermediate PPL 6 Days | Intermediate | 3 × 8–10 | 2:30 |
| Upper-Legs 5 Days | Intermediate | 3 × 8–10 | 2:30 |
| PPL 3 Days | Beginner and intermediate | 3 × 8–12 | 2:00 |
| Chest specialization | Intermediate and advanced | 3 × 8–12 | 2:00 |
| Back specialization | Intermediate and advanced | 3 × 8–12 | 2:00 |
| Shoulder specialization | Intermediate and advanced | 3 × 8–12 | 2:00 |
| Arm specialization | Intermediate and advanced | 3 × 8–12 | 2:00 |
Rest between sets, in minutes. And 11 more routines in the app.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Barbell Romanian Deadlift
- Intermediate Upper-Legs 4 Days4 days · 70 min · IntermediateSee routine →
- Intermediate PPL 6 Days6 days · 70 min · IntermediateSee routine →
- Upper-Legs 5 Days5 days · 65 min · IntermediateSee routine →
More hamstrings exercises
Dumbbell Romanian DeadliftHamstrings · Dumbbells
Stability Ball Hamstring CurlHamstrings · Other
DeadliftHamstrings · Barbell
Plate-Loaded Standing Leg CurlHamstrings · Machine
Frequently asked questions
What muscles does the Barbell Romanian Deadlift work?
The Barbell Romanian Deadlift works mainly the hamstrings. It also works the glutes and the lower back.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 8 to 12 reps with 2 minutes of rest. With more experience, 3 sets of 8 to 10 reps with 2 and a half minutes of rest.
Which routines include the Barbell Romanian Deadlift?
It appears in 19 of the 36 Mobbe routines, such as Intermediate Upper-Legs 4 Days, Intermediate PPL 6 Days, and Upper-Legs 5 Days.