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Dumbbell Good Morning

Step by step instructions, muscle activation and variants for the Dumbbell Good Morning.

MediumHamstrings

About this exercise

A hip-hinge movement performed with a dumbbell held at the chest or across the shoulders, targeting the hamstrings and lower back. As you bow forward with a neutral spine, the hamstrings work eccentrically to control the descent and concentrically to drive the return to upright.

How to Perform

  • Stand with feet hip-width apart, holding a dumbbell at your chest or resting it across both shoulders
  • Brace your core and maintain a slight bend in your knees
  • Hinge at your hips, pushing them back as you lower your torso toward the floor
  • Keep your back flat and spine neutral throughout the movement
  • Lower until you feel a strong stretch in your hamstrings, typically when your torso is parallel to the floor
  • Drive your hips forward to return to the upright starting position
  • Squeeze your glutes at the top and repeat for the desired number of reps

Muscle Activation

Primary
Hamstrings
Secondary
GlutesLower back

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Good Morning

The Dumbbell Good Morning is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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