One of the weaknesses of both the Stiff-Legged Deadlift and the Romanian Deadlift is the fall-off of tension on the hamstrings as you come to the top of the movement.
They're both excellent for targeting the deep stretch and hip extension function of the hamstrings but the tension drops off substantially.
This setup allows you to keep tension on the hamstrings even as you get to the top of the movement.
To do this one, you'll need a decline bench and a low pulley (and handle). Bands won't work nearly as well because there will be very little to no resistance at the bottom stretch.
Set the decline bench in front of the low pulley...you may need to adjust how far from the pulley you set it so that you make sure and keep the weight stack elevated at the bottom position to maintain that stretch tension.
Sit about halfway up the face of the bench, set your feet on the "feet" of the bench (assuming your bench has them) then reach forward and grab the handle with an overhand grip.
Practice this setup with a lighter weight first to gauge the distance, then you can move heavier.
Now "deadlift" the weight up and get into the top position...this first part is just to get into position for the actual set. Once you're in the top position, make sure your body position and feet are good. Your heels should be braced on the feet of the bench.
Don't flex the toes up to try and get a better stretch... that just stretches the sciatic nerves and doesn't really add to the hamstring stretch.
Now lower your torso into the bottom position, using the same movement as you would a stiff-legged deadlift.
Keep your core braced and try to maintain a neutral spine (it's fine if it flexes a bit, just don't full barfing cat hunch over).
Your knees should be somewhat bent as you come to the bottom position...stiff but not straight. Sink into the stretch a bit, feeling that stretch tension.
Now, with a powerful movement, use your hamstrings to pull the weight up, pushing against the bottom feet of the bench with your heels.
Come up to just short of full leaning back lockout.
This position slightly short of straight body is what keeps the tension on the hamstrings at the top. You can see the angle of the cable is not perfectly lined up with the body...your hamstrings have to stay activated to keep the cable from pulling your body forward because of that.
I found this variation to be VERY effective at targeting the hamstrings without putting as much loading on the lower back as a barbell stiff-legged deadlift.
The cable gives you better control over the movement and your body position so that you can make sure that tension is going where you want it to.
I've used the low pulley to do stiff-legged deadlifts before both from the floor and seated on a flat bench... this decline bench version is the best version that I've found in terms of body position, cable angle and movement control.
If you have the equipment, it's absolutely worth trying.
For a maximum peak contraction exercise when you don't have access to a leg curl machine, try THIS.
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