Barbell Seated Good Morning
Description
The barbell seated good morning is a hip hinge variation performed seated on a bench. The seated position eliminates hamstring stretch and shifts the load almost entirely to the lower back and erectors. It is used to build spinal erector strength and isolate the upper back.
Muscle Group
Equipment Required
Barbell Seated Good Morning Instructions
- Sit on the end of a flat bench with feet flat on the floor. Place a barbell across your upper traps.
- Sit tall. Brace your core hard.
- Slowly hinge forward at the hips, lowering your chest toward your thighs.
- Keep your back flat throughout — never round.
- Lower until your chest is roughly parallel to the floor (or as low as you can maintain a flat back).
- Drive back up by extending your hips and back.
- The seated position eliminates hamstring stretch — pure back and hip work.
- Use light weight. Aim for 10 to 12 reps.
Barbell Seated Good Morning Form & Visual
Barbell Seated Good Morning Benefits
- Isolates the lower back and erectors
- Eliminates hamstring stretch
- Builds spinal erector strength
- Useful accessory for deadlifts and squats
- Trains hip hinge with shorter lever arm
- Strengthens the upper back under load
Barbell Seated Good Morning Muscles Worked
- Erector spinae (heavy)
- Gluteus maximus
- Trapezius (middle)
- Rhomboids
- Core (stabilizer)
Barbell Seated Good Morning Variations & Alternatives
- Barbell Good Morning (standing)
- PVC Good Morning
- Barbell Romanian Deadlift
- Band Good Morning
- Zercher Good Morning
