Plan B
Dumbbell Romanian Deadlift
Hamstrings · Glutes · Lower back
3Sets
12Reps
RIR 1-2Load
Swap reason — Useful hamstring substitute when no leg-curl machine is available. Use the same 3 x 12 and choose a load that leaves 1-2 clean reps in reserve.
Sets done
0 / 3 · 12 reps · RIR 1-2
- 1
Hold dumbbells in front of your thighs with feet hip-width apart.
- 2
Soften your knees and push your hips back.
- 3
Lower the dumbbells close to your legs until your hamstrings stretch.
- 4
Drive hips forward to return to standing.
- Form cues
- Hinge, do not squat
- Keep dumbbells close
- Flat back and quiet neck