Dumbbell Seated Good-Morning
Strengthen your lower back and hamstrings with Dumbbell Seated Good-Mornings! A controlled exercise for improved posterior chain strength.
The Dumbbell Seated Good-Morning is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: dumbbells or exercise bench.
Required Equipment
Dumbbell Seated Good-Morning Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Dumbbell Seated Good-Morning Variations and Alternatives
How to do the Dumbbell Seated Good-Morning
Dumbbell Sitting Good Morning
Positioning:
Sit on the edge of a bench with your feet firmly planted on the ground about hip-width apart.
Hold a dumbbell in both hands to your chest or place it on your thighs for added resistance.
Keep your back straight and chest up, engaging your core muscles.
Movement Instructions:
Slowly hinge at your hips while keeping your back straight, pushing your hips back and allowing your upper body to lean forward.
Lower your torso until it's almost parallel to the floor, maintaining a slight bend in your knees.
Pause at the bottom for a moment, feeling the stretch in your hamstrings.
Return to the starting position by driving your hips forward and lifting your torso back to an upright position.
Repeat for the desired number of repetitions, ensuring to control the movement throughout.
Tips:
Keep your head in a neutral position, looking forward rather than down.
Focus on using your hips to initiate the movement rather than bending excessively at the waist.
Start with a light weight or no weight to master the form before increasing resistance.
Dumbbell Seated Good-Morning FAQs
What muscles does the Dumbbell Seated Good-Morning work?
The Dumbbell Seated Good-Morning mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Dumbbell Seated Good-Morning?
Dumbbells or exercise bench.
Is the Dumbbell Seated 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 Seated Good-Morning go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Seated Good-Morning variations and alternatives?
Similar exercises include the Barbell Pin Good-Morning, Barbell Seated Good-Morning, Barbell Single-Leg Good-Morning and Bodyweight Good-Morning.
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