Dumbbell Good-Morning
Strengthen your lower back, glutes, and hamstrings with the Dumbbell Good-Morning. Improve your posterior chain strength!
The Dumbbell Good-Morning is a compound exercise that mainly works the hamstrings, lower back and glutes & hips, with help from the core. You'll need: dumbbells.
Required Equipment
Dumbbell Good-Morning Muscles Worked
Primary
Hamstrings; Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Secondary
Deep Core (transverse abdominis)
Dumbbell Good-Morning Variations and Alternatives
How to do the Dumbbell Good-Morning
1. Stand with your feet shoulder-width apart while holding a dumbbell at one end with both hands. Bring the dumbbell to rest behind your head on your upper back, securing it in place with both hands. Keep your elbows pointing outwards and your knees slightly bent.
2. Begin the movement by pushing your hips back and hinging at the waist, keeping your back straight and your core tight. Lower your torso until it's near parallel with the floor or as far as you can go without rounding your back.
3. Focus on feeling the stretch in your hamstrings as you lower down.
4. Reverse the motion by extending your hips to return to the starting position, driving through with your glutes and hamstrings.
5. Avoid rounding your lower back throughout the exercise to prevent injury.
6. Perform the desired number of reps and sets.
Make sure to warm up before doing this exercise and start with a lighter weight to ensure proper form.
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Dumbbell Good-Morning FAQs
What muscles does the Dumbbell Good-Morning work?
The Dumbbell Good-Morning mainly works the hamstrings, lower back and glutes & hips, with help from the core. The main muscles are the hamstrings, erector spinae and gluteus maximus.
What equipment do you need for the Dumbbell Good-Morning?
Dumbbells.
Is the Dumbbell 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 Dumbbell Good-Morning go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Good-Morning variations and alternatives?
Similar exercises include the Band Good-Morning, Barbell Pin Good-Morning, Barbell Seated Good-Morning and Barbell Single-Leg Good-Morning.
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