Dumbbell Good Morning
Description
The dumbbell good morning is a hip-hinge exercise performed holding a dumbbell at your chest or behind your neck while bowing forward at the hips. It trains the hamstrings, glutes, and lower back. It is more accessible than the barbell good morning and a useful at-home posterior chain exercise.
Muscle Group
Equipment Required
Dumbbell Good Morning Instructions
- Stand tall with feet hip-width apart. Hold a dumbbell at your chest with both hands (goblet position).
- Set a slight, fixed bend in your knees. Brace your core.
- Hinge forward at the hips by pushing your butt back. Keep your back flat throughout.
- Lower your torso until it is roughly parallel to the floor (or wherever you feel a strong hamstring stretch).
- Drive your hips forward to stand back up. Squeeze your glutes at the top.
- Keep the dumbbell pressed against your chest the entire time.
- Repeat for the desired number of reps.
- Use moderate weight. Form matters more than load on this exercise.
Dumbbell Good Morning Form & Visual
Dumbbell Good Morning Benefits
- Trains the hamstrings, glutes, and lower back
- Reinforces the hip-hinge pattern
- More accessible than barbell good mornings
- Easier on the back than barbell variations
- Works at home with one dumbbell
- Excellent posterior chain accessory
Dumbbell Good Morning Muscles Worked
- Hamstrings
- Gluteus maximus
- Erector spinae
- Adductor magnus
- Core (stabilizer)
Dumbbell Good Morning Variations & Alternatives
- Barbell Good Morning
- Safety Bar Good Morning
- Dumbbell Romanian Deadlift
- Banded Good Morning
- Seated Dumbbell Good Morning
- Single-Leg Dumbbell Good Morning
- Pvc Good Morning
- Kettlebell Good Morning
- Bodyweight Good Morning
- Band Good Morning
