Strong at Home: Day 1

Posterior chain, back, and biceps. Single-leg RDLs, rows, and curls at five sets of ten. Day 1 of Strong at Home.

Muscle Groups

hamstringsbackarms

Equipment

dumbbells

Overview

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1
Single-Leg Dumbbell RDL
5 × 7-10 reps each side
Staggered, kickstand stance so you can load the working leg heavy. Hinge at the hip, keep a flat back, feel the hamstring stretch, drive up. Rest at least 60 seconds between sets, just enough to keep hitting 7-10 reps.

Back

2
Dumbbell Bent-over Row
5 × 7-10 reps
Hinge until your torso is close to parallel. Row both dumbbells to your hips, not your chest, and squeeze the mid-back at the top.

Arms

3
Bicep Curl
5 × 7-10 reps
Elbows pinned to your sides. Curl up with control and lower slowly. No swinging or using the lower back to cheat the weight up.

Workout

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Do this nowhamstrings

Single-Leg Dumbbell RDL

7-10 reps each side (set 1 of 5)

Staggered, kickstand stance so you can load the working leg heavy. Hinge at the hip, keep a flat back, feel the hamstring stretch, drive up. Rest at least 60 seconds between sets, just enough to keep hitting 7-10 reps.

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Strong at Home: Day 1

Day 1 of Strong at Home. Posterior chain first, then back, then biceps. Three lifts, five sets of ten, all done with a single pair of dumbbells.

The single-leg RDL is your main lift today. It comes first because it fatigues you the most. The staggered stance lets you load one leg hard without needing a heavy barbell, which is exactly how you build real strength in a living room.

How to approach this

Single-leg RDL first. Use a kickstand stance: most of your weight on the working leg, the back foot just for balance. Hinge at the hip, not the lower back. The goal is a deep hamstring stretch and a strong drive up.

Row to your hips. A chest-height pull turns the row into a shoulder exercise. Pull to your hips and keep the tension in your lats and mid-back.

Curls to finish. Strict form. Lower over two to three seconds. If your form breaks down before rep seven, the weight is too heavy.

Rest times

Minimum 60 seconds between every set. Rest longer if you need to. The target is simple: rest just enough to keep landing 7 to 10 clean reps on each set. If you drop below seven, take more rest or drop the weight.