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Dumbbell Seated Good Morning

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

MediumHamstringsLower back

About this exercise

A seated hip-hinge exercise performed with a dumbbell that isolates the hamstrings and lower back with reduced spinal loading compared to the standing variation. Sitting on a bench prevents the knees from bending, forcing the hamstrings to work through their full range and making this an effective exercise for developing posterior chain strength and flexibility.

How to Perform

  • Sit on the end of a flat bench with feet planted firmly on the floor, wider than shoulder-width
  • Hold a dumbbell with both hands and rest it behind your neck across the upper traps, or hold it at your chest
  • Sit tall with a neutral spine and brace the core
  • Hinge at the hips, leaning the torso forward until you feel a strong stretch in the hamstrings
  • Pause briefly at the bottom, then drive the hips forward and return to the upright position
  • Keep the back flat throughout — avoid rounding the lower spine

Muscle Activation

Primary
HamstringsLower back
Secondary
GlutesCore

About the Dumbbell Seated Good Morning

The Dumbbell Seated 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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