Bodyweight Row Good-Morning
Strengthen your back & posterior chain with this bodyweight combo! Hinge & row for a full-body burn.
The Bodyweight Row Good-Morning is a compound exercise that mainly works the back, with help from the lower back and glutes & hips. No equipment needed: it uses just your bodyweight.
Bodyweight Row Good-Morning Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Bodyweight Row Good-Morning Variations and Alternatives
How to do the Bodyweight Row Good-Morning
Stand with your feet shoulder-width apart, knees slightly bent, and arms extended in front of you.
Hinge at the hips, pushing your buttocks back while keeping a flat back and maintaining a slight bend in your knees. Continue to lower your torso until it is almost parallel with the floor. This is the Good Morning position, and the arms should remain extended.
From the Good Morning position, perform a row by bending your elbows and pulling them back, retracting your shoulder blades as your hands come towards your ribcage. Keep your core engaged.
Extend your arms again to return to the Good Morning position.
Reverse the hip hinge to return to the starting position.
Repeat the movement for the desired number of repetitions.
Make sure to perform the exercise with control and to keep your back flat throughout the movement to avoid any strain on the lower back. The exercise combines a hinge movement with a row, effectively targeting the posterior chain and upper back muscles with your body weight.
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Bodyweight Row Good-Morning FAQs
What muscles does the Bodyweight Row Good-Morning work?
The Bodyweight Row Good-Morning mainly works the back, with help from the lower back and glutes & hips. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Bodyweight Row Good-Morning?
None. The Bodyweight Row Good-Morning is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Row Good-Morning a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Row Good-Morning go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bodyweight Row Good-Morning variations and alternatives?
Similar exercises include the Towel Bent-Over Row, Bodyweight Bent-Over Row, Bodyweight Door Handle Row and Bodyweight Good-Morning.
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