A Romanian deadlift performed on a plate-loaded lever machine. The guided handle path keeps the load close to the body through the hip hinge, targeting the hamstrings and glutes with less balance demand than the barbell version.
How to do the Machine Romanian Deadlift#
- Load the plates evenly and stand on the platform facing the handles.
- Grip the handles, stand tall, and set a neutral spine with a slight knee bend.
- Hinge at the hips, pushing them back and lowering the handles along the machine path until you feel a deep hamstring stretch.
- Drive the hips forward to return to standing, squeezing the glutes at the top.
Muscles worked#
- Primary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Glutes (Gluteus Maximus)
- Secondary: Lower back (Erector Spinae), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Rounding the lower back at the bottom of the hinge.
- Bending the knees into a squat instead of hinging at the hips.
- Cutting the range short and missing the hamstring stretch.
