The Romanian deadlift develops strength, muscle mass and muscle definiton of the biceps, hips and glutes.
Stand facing the bar with your feet slightly closer than shoulder width apart.
Stand close to the barbell so that your feet touch it.
Straighten your back, arching the lower back a little. Legs should be as straight as possible.
Lean your torso forward and grasp the bar with palms in a downward grip.
Look forward and, as you exhale, lift the bar. Move your hip joints only.
Do not pause at the top and, as you inhale, slowly return to the starting position.
This exercise is not recommended for people who have lower back problems.
The heavier the weight, the bigger the load is on the glutes.
Start practicing this exercise with light weights.
Do not use a belt, it is only needed for work with excessive weights.