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Plan B

Dumbbell Romanian Deadlift

Hamstrings · Glutes · Lower back

3Sets
8Reps
RIR 1-2Load

Swap reason — Same hip-hinge pattern with simpler equipment. Use the same 3 x 8 and choose a load that leaves 1-2 clean reps in reserve.

Sets done

0 / 3 · 8 reps · RIR 1-2

Illustration of correct Dumbbell Romanian Deadlift form
Quick form demoWatch on NASM
  1. 1

    Hold dumbbells in front of your thighs with feet hip-width apart.

  2. 2

    Soften your knees and push your hips back.

  3. 3

    Lower the dumbbells close to your legs until your hamstrings stretch.

  4. 4

    Drive hips forward to return to standing.

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