All exercisesStrength·Lower Back 
Dumbbell Good Morning
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At a glance
- Equipment
- Single dumbbell (or a pair)
- Suggested reps
- 3 sets of 10–12 reps
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Common mistakes
You let the dumbbell slide down away from your chest, which pulls the shoulders into a round.
You drop the torso fast instead of lowering with control through the hamstring stretch.
You keep the knees locked straight, which forces the lower back to give first.
What to focus on
Hug the dumbbell tight against your sternum so the load stays on the hips, not the arms.
Feel the hamstrings load like rubber bands on the way down, then use them to snap back up.
Keep your weight in the mid-foot and heels; if the toes take over you have stopped hinging.
Related strength moves
Sources & further reading
- 1.In the good morning, hamstring and erector spinae activation both climb with load — a true posterior-chain hinge — PeerJ (2015), EMG study