Dumbbell Good Morning
Hold a dumbbell at the chest and hinge to a flat-back stretch, then drive the hips forward to stand.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Hamstrings, Glutes
- Equipment
- Dumbbell
- Movement
- Hinge
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the hamstrings, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Good Morning work?
- The Dumbbell Good Morning mainly works the hamstrings and glutes.
- What equipment do you need for the Dumbbell Good Morning?
- A dumbbell.
- How many sets and reps of the Dumbbell Good Morning?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Good Morning?
- Barbell B-Stance Romanian Deadlift, Barbell Romanian Deadlift, Barbell Single-Leg Romanian Deadlift and Barbell Snatch-Grip Romanian Deadlift work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Good Morning to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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