How to do a Dumbbell Good Morning

Authored by Fitbod

About Dumbbell Good Morning

Sets Logged
140,154
Popularity Rank
256th
Difficulty
Beginner
Hamstrings Strength
92 mSCORE 17th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

The Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.

  1. Grasp a dumbbell in both hands by its heads and hold it across your chest.
  2. Roll your shoulders back and down.
  3. Stand with your feet about shoulder-width apart and bend your knees slightly.
  4. Engage your core and keep your back straight to maintain proper posture throughout the exercise.
  5. Hinge your hips back and let your knees bend as much as they need to to keep your back straight as you lean your torso forward.
  6. Drive your hips forward and raise your torso back towards the starting position by engaging your glutes, hamstrings, and lower back.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    20
    lbs
    1 Rep Max
    25
    lbs
  • intermediate
    8
    reps
    25
    lbs
    30
    lbs
  • advanced
    8
    reps
    30
    lbs
    40
    lbs

Enter your stats to calculate your Sets & Reps