Hamstrings
Dumbbell Good Morning
The Dumbbell Good Morning is a strength exercise with dumbbells 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
- Hold one dumbbell vertically against your upper chest with both hands.
- Stand with the feet hip-width and unlock the knees slightly.
- Brace the core and keep the elbows tucked down.
- Hinge forward from the hips with a flat back until the torso is nearly parallel to the floor.
- Drive the hips forward to return to standing.
Tips
- Keep the dumbbell glued to the chest so the lever stays the same every rep.
- Go only as low as your back stays flat.
Common mistakes
- Letting the dumbbell drift away from the chest.
- Rounding the upper back as you fold forward.
- Bending the knees more to reach deeper.
Muscles worked by the Dumbbell 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.
Dumbbell 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 Dumbbell Good Morning work?
Mainly the spinal erectors (lower back), gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The adductors assist.
Is the Dumbbell Good Morning good for beginners?
The Dumbbell 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 Dumbbell Good Morning?
For example the Band Good Morning, Cable Good Morning and Band Romanian Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell 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)
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