Peso Muerto Rumano: ¿Cómo realizarlo y qué músculos se trabajan?

Romanian Deadlift: How to do it and what muscles are worked?

In the fitness world, the Romanian deadlift has gained popularity thanks to its effectiveness in developing strength and muscle , and therefore, different variants have emerged that focus more on different specific muscles. Among them the Romanian deadlift.

This exercise focuses on strengthening the posterior muscles of the legs and can be beneficial in improving hip mobility and hamstring flexibility . As with any weightlifting exercise, it is important to use proper technique to avoid injury. If you are a beginner or have a medical condition, it is advisable to seek the guidance of a fitness professional before performing this exercise.

Romanian deadlift pose

How is the Romanian Deadlift performed?

The Romanian deadlift, also known as the stiff-legged deadlift or stiff-legged deadlift, is a variation of the deadlift exercise. In this exercise, there is more focus on the posterior chain, allowing you to develop the hamstrings and hips with lighter loads than the conventional deadlift. It is ideal for sports in which you need to develop the posterior chain and avoid injuries.

How to do the Romanian Deadlift step by step:

  1. Start standing with your feet shoulder-width apart and an unloaded bar in front of you, and grip thebar with your hands placed slightly wider than your shoulders.
  2. Lean forward from the hips, keeping your back straight and making sure your knees are slightly bent as you lower the bar, keeping your back straight and your core tight.
  3. Lower the bar below your knees until you feel a stretch in your hamstrings , but avoid rounding your back.
  4. Lift the weight back to the starting position by extending your hips and knees. Keep the bar close to your body during the ascent.

Man doing the Romanian deadlift step by step

How is the Romanian Dumbbell Deadlift performed?

Dumbbells, like kettlebells, always provide versatility to exercises thanks to the freedom of movement they offer.

Although the execution of the exercise is practically the same as that performed with the bar, it is important to always keep a couple of issues in mind.

How to do the Romanian Deadlift step by step:

  1. Start standing, with your feet shoulder-width apart, holding a dumbbell in each hand , with your palms facing each other and your arms hanging down.
  2. With your legs semi-bent, begin to lean your torso forward from the hips, keeping your back straight while lowering the dumbbells, keeping your arms straight and close to your body.
  3. Lower the dumbbells below your knees until you feel a stretch in your hamstrings , preventing your back from rounding.
  4. To return to the starting position, push yourself up by extending your hips and knees, keeping the dumbbells close to your body throughout the rise.
  5. As you reach the upright position, contract your glutes at the top of the movement and hold the position.

What muscles are worked with the Romanian Deadlift?

The deadlift is an excellent exercise that activates many of the muscle groups in the body , increasing overall strength, confidence , and can even increase testosterone levels in the body.

Although the Romanian deadlift variant also works a large part of the body, due to the range of motion by stretching and contracting the muscles, this variant focuses more on working the posterior chain .


The Romanian deadlift is an exercise that places special emphasis on training the hamstrings: biceps femoris, semitendinosus and semimembranosus , improving the flexibility and strength of this area.

erector spinae muscle

The stabilization of the spine involves the muscles of the lower back, promoting the health and resistance of the back such as the hip extensors: longissimus, iliocostalis and spinousus.

Back muscles

All the muscles that are responsible for supporting and maintaining the weight we carry: mainly trapezius and latissimus dorsi.


Hip extension in the ascending phase intensely works the gluteus maximus , contributing to the development of strength and form.

Image of the muscle groups worked in the Romanian deadlift

Differences between the conventional deadlift and the Romanian deadlift

The conventional deadlift and the Romanian deadlift are two variants of the deadlift exercise, and although they share some similarities, they have significant differences in terms of technique , muscles worked, and emphasis on certain parts of the body.

As we have already mentioned before, the conventional deadlift is a more complete exercise that involves several muscle groups, being effective for the development of general strength. In the Romanian deadlift variant, it places particular emphasis on the hamstrings and is often used to specifically isolate and strengthen the hamstrings and improve hip mobility.

Regarding the position of the legs , for example, in the conventional deadlift they are usually shoulder-width apart or a little wider and the knees may be slightly bent, but in general, they bend as the bar is lowered . In the Romanian deadlift , on the other hand, the legs are more extended, and the knees are barely bent . Most of the movement occurs in the hips, keeping the legs relatively rigid.

This makes the hip movement different as well. While in the conventional there is greater flexion and extension of the hip throughout the movement since the bar is lowered to the ground, and the movement involves both the hips and the knees ; In Romanian , the main movement occurs in the hips. The hips lean forward while maintaining a slight bend in the knees. The bar is lowered more by a forward lean rather than significant knee bend.

Differences between the conventional deadlift and the Romanian deadlift

Material to perform the Romanian deadlift

Performing the Romanian deadlift does not always require specific machines, but certain instruments or equipment can be useful to improve the comfort and effectiveness of the exercise.

Olympic bars

Olympic Bar:

Using an Olympic bar with added weight is common for the Romanian deadlift. Make sure you have the proper technique and flexibility to use a bar.

Hex Dumbbells


Dumbbells are a great alternative to the Romanian deadlift as they allow for a more natural range of motion and may be more comfortable for some users.



Kettlebells are also useful for performing variations of the Romanian deadlift. They can offer an extra challenge and work different muscles due to their unique design.

hexagonal bar

Hexagonal bars (hex bars):

These bars have a hexagonal shape and allow the user to stand in the center, making deadlifts easier and reducing the load on the lower back.


Weight lifting belt:

A lifting belt can provide additional support for the lower back during the Romanian deadlift.

The Romanian deadlift is a valuable tool in any training program. Whether with a barbell or dumbbells, its impact on strength and muscle development makes it an essential exercise.

Incorporate this technique correctly into your routine to experience its benefits and enhance your physical performance. Don't forget to buy the material with the weight according to your level and progress gradually! Visit our website and get started today.

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