How to do the Dumbbell Good Morning
Primary: Hamstrings, Glutes · also works Lower Back, Core, Upper Back. Also called: db good morning.
Step by step
- 1
Hold one dumbbell vertically against your upper chest with both hands, elbows tucked, feet hip-width apart.
- 2
Soften the knees, brace your abs and push the hips back, letting the torso tip forward with a flat back.
- 3
Lower until you feel a strong hamstring stretch, usually with the torso just above parallel to the floor.
- 4
Drive the hips forward to stand up tall, squeezing the glutes at the top.
- 5
Keep the dumbbell pinned to your chest the whole time.
Coaching cues
- Hips go back, not down
- Keep the neck in line with the spine
- Control the descent; three seconds down
Common mistakes
- Rounding the lower back
- Bending the knees too much
- Letting the dumbbell drift away from the chest
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Good Morning alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Good Morning work?
Primary: Hamstrings, Glutes. Secondary: Hamstrings, Glutes, Lower Back, Core, Upper Back
How many sets and reps of Dumbbell Good Morning should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Good Morning?
Same movement pattern, different equipment: Barbell Good Morning, Banded Good Morning, Dumbbell Romanian Deadlift, Bodyweight Good Morning, Dumbbell Deadlift, Single-Leg Romanian Deadlift.
Is the Dumbbell Good Morning good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.