Hamstrings
Cable Good Morning
The Cable Good Morning is a strength exercise on a cable machine for your hamstrings. Share of the load in the Zulta muscle model: spinal erectors (lower back) 24%, gluteus maximus 21% and hamstrings (biceps femoris) 21%.
How to do it
- Set a pulley at the lowest position and clip on a rope.
- Face the machine, hold one rope end in each hand and cross the hands on your upper chest, elbows down.
- Step back until the cable is taut, feet hip-width and knees soft.
- Hinge forward from the hips with a flat back until the torso is nearly parallel to the floor.
- Drive the hips forward to stand tall, pulling against the cable.
Tips
- Keep the hands pinned to the chest so the hips move the load, not the arms.
- Step far enough back that the cable still pulls at the top.
Common mistakes
- Letting the hands drift away from the chest.
- Rounding the back as the torso lowers.
- Bending the knees deeply and squatting.
Muscles worked by the Cable Good Morning
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The bar on the back makes the lever longer for the spine (Vigotsky 2015). Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Cable Good Morning alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Cable Good Morning work?
Mainly the spinal erectors (lower back), gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The adductors assist.
Is the Cable Good Morning good for beginners?
The Cable Good Morning is rated intermediate. If you are new, learn the Band Good Morning first and build up from there.
What is a good alternative to the Cable Good Morning?
For example the Band Good Morning, Dumbbell Good Morning and Band Romanian Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Cable Good Morning harder?
Add weight or reps, or move on to the Single Leg Good Morning and Snatch Grip Romanian Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.