Variations of Dumbbell Good Morning
Barbell Seated Good morning
Strengthen your glutes, hamstrings, and lower back with the Barbell Seated Good Morning.
Safety Bar Good Morning
Master the hip hinge with the Safety Bar Good Morning. Strengthen hamstrings, glutes, and lower back while improving core stability and posture.
Weighted Bag Good Morning
Strengthen hamstrings and glutes with the Weighted Bag Good Morning. Learn proper form for a strong posterior chain and improved hip hinge mechanics.
Good Morning Squat
Strengthen your hamstrings and glutes with the bodyweight Good Morning Squat. This compound movement improves hip hinge mechanics and core stability.
Description
A weight training exercise that targets the lower back, glutes, and hamstrings. The individual holds a dumbbell at the chest and bends at the hips, keeping the legs straight.
Save Dumbbell Good Morning to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Dumbbell Good Morning
- 1Setup
Stand tall with your feet hip-width apart and a slight bend in your knees. Hold a dumbbell vertically against your upper chest with both hands, keeping your elbows tucked.
- 2Setup
Brace your core muscles, maintaining a neutral spine with a slight natural arch in your lower back. Your gaze should be fixed forward or slightly down to keep your neck aligned.
- 3
Initiate the movement by pushing your hips backward as if reaching for a wall behind you, allowing your torso to hinge forward at the hips. Keep your back straight and the dumbbell close to your chest throughout the descent.
- 4
Continue hinging until your torso is roughly parallel to the floor or you feel a deep stretch in your hamstrings, ensuring your knees remain only slightly bent. Avoid rounding your lower back at any point.
- 5
Engage your glutes and hamstrings to reverse the movement, pulling your torso back up to the starting standing position. Squeeze your glutes at the top to complete the repetition.
Tips
- Focus on the hip hinge by imagining your hips are a door hinge and your torso is the door, moving as one cohesive unit without bending excessively at the waist.
- Maintain strong core engagement throughout the entire movement to protect your spine and ensure stability, preventing unwanted arching or rounding of the back.
- Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to maximize muscle activation and feel a deep stretch in your hamstrings.
- Keep the dumbbell held tight against your chest to reduce the lever arm and make the exercise more manageable, which helps to maintain proper form and spinal safety.
Common Mistakes
- ×Rounding the lower back is a common error; to fix this, actively keep your chest up and maintain a slight natural arch in your lumbar spine throughout the hinge.
- ×Squatting instead of hinging occurs when the knees bend too much; ensure your hips are moving straight back, not down, to emphasize hamstring and glute activation.
- ×Hyperextending the neck by looking too far up can strain your cervical spine; keep your neck in a neutral alignment with your spine by looking slightly forward or down.
In the Ellim app, Dumbbell Good Morning unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell good morning?
Get Ellim — FreeFrequently Asked Questions
Is Dumbbell Good Morning good for beginners?
What equipment do I need for Dumbbell Good Morning?
What are the best tips for Dumbbell Good Morning?
What are common mistakes when doing Dumbbell Good Morning?
Related Exercises
Dumbbell Hyperextension
Strengthen your posterior chain with dumbbell hyperextensions. This exercise targets the glutes, hamstrings, and lower back for improved stability and
Dumbbell Jefferson Curl
Perform the Dumbbell Jefferson Curl to enhance spinal mobility and hamstring flexibility, safely strengthening your posterior chain with controlled spinal
Dumbbell Hip Thrust
Strengthen your glutes and hamstrings with the dumbbell hip thrust. This powerful exercise builds lower body strength, shape, and stability, using a
Dumbbell Hack Squat
Perform dumbbell hack squats to build strong quads, glutes, and hamstrings. This unique squat variation enhances lower body strength and stability.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track every rep of Dumbbell Good Morning.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free