# Dumbbell Good Morning

A dumbbell hip-hinge exercise targeting the hamstrings, glutes, and lower back. Useful for lifters building posterior-chain strength with a lighter, more accessible loading option.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/good-mornings-dumbbells/video/male.mp4
- HTML: https://seto.fit/exercises/good-morning-dumbbell/

## Muscles worked

- Hamstrings: 9/10
- Glutes: 7/10
- Lower back: 6/10

## How to do the Dumbbell Good Morning

1. Stand with feet wider than hip-width apart, holding a dumbbell at each shoulder.
2. Push your hips back and lower your torso until you feel a hamstring stretch.
3. Keep the dumbbells on your shoulders, your back straight, and rise back to the starting position.
4. Avoid rounding your back as you bend — maintain a long, straight line.

### Full technique — 6 steps

1. Stand tall with feet wider than hip-width apart, holding a dumbbell in each hand at your shoulders.
2. Set your ribs down, tighten your stomach, and keep a slight bend in your knees.
3. Push your hips straight back and let your torso fold forward around the hip hinge.
4. Keep the dumbbells on your shoulders and maintain a neutral spine as you descend.
5. Lower until your hamstrings reach a strong stretch or your back position starts to change.
6. Drive your hips forward to stand back up, finishing tall without leaning backward.

## Common mistakes

- Turning it into a squat
- Letting the lower back round
- Bending knees too much
- Leaning back at the top
- Holding the weight away

## Form cues

- Push hips straight back
- Keep dumbbells on shoulders
- Bend knees slightly
- Stop at hamstring stretch
- Stand tall, not back

## How much to do

- **Strength** (good fit): 4–5 sets of 6–8 reps · rest 2 min 30 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Stiff Leg Deadlift](https://seto.fit/exercises/stiff-leg-deadlift/), [Romanian Deadlift](https://seto.fit/exercises/romanian-deadlift/)
- **Resistance bands**: [Resistance Band Good Morning](https://seto.fit/exercises/band-good-morning/), [Single Leg Resistance Band Romanian Deadlift](https://seto.fit/exercises/single-leg-resistance-band-romanian-deadlift/)
- **Kettlebell**: [Kettlebell Single Leg Deadlift](https://seto.fit/exercises/kettlebell-single-leg-deadlift/), [Kettlebell Deadlift](https://seto.fit/exercises/kettlebell-deadlift/)
- **Cable machine**: [Cable Pull Through](https://seto.fit/exercises/cable-pull-through/), [Single Leg Cable Romanian Deadlift](https://seto.fit/exercises/single-leg-cable-romanian-deadlift/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Single Dumbbell Romanian Deadlift](https://seto.fit/exercises/single-dumbbell-romanian-deadlift/) — Beginner
- Easier: [Dumbbell Romanian Deadlift](https://seto.fit/exercises/dumbbell-romanian-deadlift/) — Beginner
- **This exercise: Dumbbell Good Morning — Intermediate**
- Harder: [Single Leg Romanian Deadlift](https://seto.fit/exercises/single-leg-romanian-deadlift/) — Intermediate
- Harder: [Good Morning](https://seto.fit/exercises/good-morning/) — Advanced

## Quick answers

### What muscles does the Dumbbell Good Morning work?

Primary: Hamstrings 9/10, Lower back 6/10. Also works: Glutes 7/10.

### When should I do the Dumbbell Good Morning in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Dumbbell Good Morning?

Strength: 4–5 sets of 6–8 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve.

### What can I do instead of the Dumbbell Good Morning?

Barbell: Stiff Leg Deadlift, Romanian Deadlift. Resistance bands: Resistance Band Good Morning, Single Leg Resistance Band Romanian Deadlift. Kettlebell: Kettlebell Single Leg Deadlift, Kettlebell Deadlift. Cable machine: Cable Pull Through, Single Leg Cable Romanian Deadlift.

### What is an easier version of the Dumbbell Good Morning?

Dumbbell Romanian Deadlift (Beginner), Single Dumbbell Romanian Deadlift (Beginner).

### What is a harder version of the Dumbbell Good Morning?

Single Leg Romanian Deadlift (Intermediate), Good Morning (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/