Dumbbell Good Morning

Intermediate Compound

Dumbbells
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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.

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

Substitutes by equipment

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

Barbell

Resistance bands

Kettlebell

Cable machine

Where to start and where to go next

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

  1. Easier Single Dumbbell Romanian Deadlift Beginner
  2. Easier Dumbbell Romanian Deadlift Beginner
  3. This exercise Dumbbell Good Morning Intermediate
  4. Harder Single Leg Romanian Deadlift Intermediate
  5. Harder Good Morning Advanced

Too hard for now? Start with the Dumbbell Romanian Deadlift.

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

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