Smith Machine RDL

How to do it

1. Set the bar on the rails at hip height.
2. Grip just outside your thighs, stand tall, knees soft.
3. Push your hips back and let the bar run down the rails to mid-shin.
4. Drive the hips forward to stand.
5. The fixed path means you can focus entirely on the hip hinge.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Romanian Deadlift, it loads Mid-back / traps 15 points lower, Lower back / erectors 10 points lower, Forearms 5 points lower. It needs Smith machine where the other uses Barbell. Compared with the Smith Machine Split Squat, it loads Quads 75 points lower, Hamstrings 75 points higher, Lower back / erectors 60 points higher.

Other ways to train this

• Romanian Deadlift BarbellIntermediate
• Dumbbell Romanian Deadlift DumbbellsIntermediate
• Good Morning BarbellProfessional
• Conventional Deadlift BarbellProfessional
• Cable Pull-Through Cable machine
• Kettlebell Swing KettlebellsIntermediate
• Single-Leg Romanian Deadlift DumbbellsIntermediate
• Band Good Morning Resistance bands
• Sumo Deadlift BarbellProfessional
• Bodyweight Good Morning Bodyweight
• Band Romanian Deadlift Resistance bands
• Kettlebell Deadlift KettlebellsIntermediate
• Stiff-Leg Deadlift BarbellProfessional
• Rack Pull BarbellIntermediate
• Trap-Bar Deadlift BarbellIntermediate
• Smith Machine Good Morning Smith machine
• Dumbbell Deadlift DumbbellsIntermediate
• Kettlebell Sumo Deadlift Kettlebells

Other exercises for the Hamstrings

• Smith Machine Split Squat 15% Smith machine
• Smith Machine Squat 10% Smith machine
• Smith Machine Front Squat 10% Smith machine
• Seated Leg Curl 95% Machines

Exercise illustrations and data by RepDB (repdb.co), used under licence.