Dumbbell Good Morning

Lower Back, Hamstrings, GlutesDumbbell

The dumbbell good morning is a hip-hinge exercise that strengthens your glutes, hamstrings, and lower back. Holding the weight at your chest keeps axial loading manageable and makes it easier to maintain good posture while mastering proper hip-hinge mechanics.

How to do it

1Stand tall with your feet shoulder-width apart and hug a dumbbell tightly against your upper chest.

2Keep a soft bend in your knees and lock that angle in for the entire set.

3Hinge at your hips, sending your glutes back and lowering your torso with a flat back.

4Lower until your torso is roughly parallel to the floor or as far as you can with a neutral spine.

5Drive through your glutes and hamstrings to extend your hips and stand up tall.

Common mistakes

Rounding your upper or lower back, which puts unnecessary stress on your spine.

Squatting down by bending your knees too much, shifting tension away from your hamstrings.

Letting the dumbbell drift off your chest, creating bad leverage and straining your shoulders.

Breathing

Inhale as you hinge forward; exhale as you drive your hips forward to stand up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.