Dumbbell Good Morning

The accessible good morning — dumbbell loading makes this posterior chain builder easier to learn and safer to load than the barbell version

⚡ Quick Reference

Aspect	Details
Pattern	Hinge (Controlled)
Primary Muscles	Erector Spinae, Hamstrings, Glutes
Secondary Muscles	Lats, Core, Mid Back
Equipment	Dumbbell(s)
Difficulty	⭐ Beginner
Priority	🟡 Supplementary

Movement Summary

🎯 Setup

Starting Position

Goblet Style (Single Dumbbell)

Dumbbell position: Hold one dumbbell vertically at chest, cupping top bell with both hands
Stance: Feet hip to shoulder-width apart, toes slightly out
Knees: Slight bend, soft but not squatting
Spine: Neutral from head to tailbone
Chest: Up and proud, shoulders back
Head: Neutral, looking straight ahead

Shoulder Style (Two Dumbbells)

Dumbbell position: One dumbbell resting on each shoulder, like front squat position
Grip: Hands supporting bells, elbows forward
Stance: Same as goblet style
Alignment: Same neutral spine and posture

Key Differences from Barbell Good Morning

Aspect	Barbell Good Morning	Dumbbell Good Morning
Loading	Across upper back	At chest or shoulders
Learning Curve	Steeper	Easier
Center of Gravity	Higher, behind	Lower, in front
Spinal Load	Higher compression	Lower compression
Accessibility	Requires rack	Just dumbbells

Setup Cue

"Chest up, slight knee bend, weight stays close to body — you're hinging, not squatting"

🔄 Execution

The Movement

🔝 Starting Position
⬇️ Hinging Forward
⏸️ Bottom Position
⬆️ Return to Standing

What's happening: Standing tall, ready to hinge

Dumbbell(s) at chest or shoulders
Feet hip-width, slight knee bend
Spine neutral, core braced
Weight balanced mid-foot

Feel: Tall posture, posterior chain ready to load

Key Cues

Primary Cues

"Push hips back, not down" — hinge, not squat
"Chest stays up" — maintain neutral spine
"Feel the hamstring stretch" — load the posterior chain
"Drive hips forward to stand" — glute drive
"Stop when you feel stretch" — don't round to go lower

Tempo Guide

Goal	Tempo	Example
Strength	2-1-2-0	2s down, 1s pause, 2s up
Hypertrophy	3-1-2-1	3s down, 1s pause, 2s up, 1s squeeze
Control/Learning	4-2-2-0	4s down, 2s pause, 2s up

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Erector Spinae	Maintains neutral spine under load — isometric strength	`█████████░` 85%
Hamstrings	Controls eccentric hinge, assists hip extension	`████████░░` 80%
Glutes	Hip extension to return to standing	`███████░░░` 75%

Secondary Muscles

Muscle	Action	Activation
Lats	Keeps dumbbell close to body, upper back stability	`██████░░░░` 55%
Core	Braces trunk, maintains rigidity	`██████░░░░` 60%
Mid Back	Scapular retraction, posture maintenance	`█████░░░░░` 50%

Stabilizers

Muscle	Role
Abs	Prevents anterior tilt, maintains brace
Obliques	Resists lateral movement, core stability
Upper Back	Keeps chest up and shoulders back

Unique Benefit

Dumbbell good mornings are gentler on the spine than barbell versions because the load is in front rather than on your back. This makes them excellent for learning the hinge pattern or for those with back sensitivity. The front-loaded position also increases core activation.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Rounding the back	Spine flexes during hinge	High injury risk, defeats purpose	Stop at your mobility limit with neutral spine
Squatting instead of hinging	Knees bend significantly	Wrong movement pattern	Push hips back, minimal knee movement
Going too deep	Forcing ROM beyond mobility	Causes spine rounding	Stop when hamstrings limit you
Pulling with back to return	Using erectors to lift	Misses glute activation	Drive hips forward, not torso up
Neck hyperextension	Looking up throughout	Neck strain	Keep head neutral with spine
Too much weight too soon	Can't maintain form	Injury risk, poor pattern	Start light, perfect the hinge

Most Common Error

Rounding the spine to go deeper — your hamstring flexibility determines how low you can go. If your back rounds to reach parallel, you've gone too far. Stop where you can maintain neutral spine.

Self-Check Checklist

Spine stays neutral throughout
Hips push back, not down
Knees stay in slight bend (don't squat)
Strong hamstring stretch at bottom
Hip drive brings you up
No lower back pain during or after

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Bodyweight Good Morning	No weight, hands behind head	Learning the hinge pattern
Cable Pull-Through	Cable machine alternative	Building hip drive awareness
Very Light DB	5-10lbs only	Perfecting form

Variation	How	Emphasis
Goblet Style	Single DB at chest	Standard approach
Shoulder Style	Two DBs on shoulders	More loading capacity

Variation	How	When to Use
Heavy Dumbbell	Heavier single DB or two DBs	Building strength
Barbell Good Morning	Barbell across back	Traditional version
Safety Bar Good Morning	Safety squat bar	Maximum comfort and load

By Loading Style

Style	How	Pros
Goblet	Single DB at chest	Simple, beginner-friendly
Shoulder	Two DBs on shoulders	More total load
Single DB Behind Head	One DB behind neck	Mimics barbell position
Single Arm	One DB in one hand	Unilateral, anti-rotation

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Strength	4-5	6-10	90-120s	Heavier DBs, controlled
Hypertrophy	3-4	10-15	60-90s	Moderate weight, focus on stretch
Accessory/Technique	2-3	12-20	45-60s	Lighter, perfect form

Workout Placement

Program Type	Placement	Rationale
Lower body	Supplementary	After main lifts (squat/deadlift)
Posterior chain	Primary accessory	Targets erectors and hamstrings
Home workout	Main hinge movement	Accessible with minimal equipment
Warm-up	Activation	Light weight, preps hinge pattern

Progression Scheme

How to Progress

Start with just bodyweight to learn the pattern. Add weight only when you can maintain perfect neutral spine. Progress in small jumps (5-10lbs). When you can use 50+ lbs comfortably, consider graduating to barbell good mornings.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Bodyweight Good Morning	Learning the hinge pattern
Cable Pull-Through	Building hip drive without spinal load
Assisted Good Morning	Using support for balance

Progressions (Harder)

Exercise	When Ready
Barbell Good Morning	Want heavier loads, comfortable with pattern
Safety Bar Good Morning	Want maximum load with shoulder comfort
Banded Good Morning	Adding accommodating resistance

Functional Alternatives

Alternative	When to Use
Romanian Deadlift	Want to hold weight in hands
Cable Pull-Through	Learning hip drive
Back Extension	Machine-based erector work

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain history	Re-aggravation	Start very light, stop if pain occurs
Tight hamstrings	Spine rounding to compensate	Reduce ROM, work on flexibility
Hip mobility issues	Inability to hinge properly	Cable pull-through or Romanian deadlift
Balance issues	Falling forward	Use support or regression

Stop Immediately If

Sharp pain in low back
Pain radiating down legs (sciatica)
Inability to maintain neutral spine
Dizziness

Proper Progression

Do NOT attempt dumbbell good mornings if you:

Cannot hinge properly with bodyweight
Have active low back pain or injury
Lack basic hamstring flexibility
Cannot maintain neutral spine under load

Test: Can you do a bodyweight good morning to 45° with perfect neutral spine? If not, build that first.

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/extension	Near full ROM	🟡 Moderate
Spine	Maintain neutral (isometric)	No movement, high stability	🟡 Moderate
Knee	Maintain slight bend	Minimal (~15-20°)	🟢 Low

Spine Health

Good mornings are ISOMETRIC for the spine — your back doesn't bend. If your spine moves, you're doing it wrong. The movement is all at the hips.

❓ Common Questions

How is this different from a Romanian deadlift?

Both are hip hinge movements, but in good mornings the weight is on your shoulders/chest (or back for barbell), while in RDLs the weight hangs in your hands. Good mornings emphasize the erector spinae more due to the moment arm, while RDLs allow for heavier loading of the hamstrings and glutes.

How low should I go?

Only as low as you can maintain a neutral spine. For most people, this is torso parallel to the floor or slightly above. Your hamstring flexibility determines your ROM — don't force it.

Is this safe for my back?

When done correctly with appropriate weight and neutral spine, yes. Start light, perfect the form, and progress slowly. If you have existing back issues, consult a professional first.

Should I use one or two dumbbells?

One dumbbell goblet-style is simpler and great for learning. Two dumbbells on shoulders allows for more total load. Both are effective — choose based on comfort and available equipment.

I feel this all in my lower back. Is that right?

You should feel your erectors WORKING (stabilizing), but not straining or painful. You should also feel hamstrings stretching and glutes working on the way up. If it's all back with pain, reduce weight and check your form.

📚 Sources

Biomechanics & Technique:

NSCA Essentials of Strength Training — Tier A
Starting Strength (Mark Rippetoe) — Tier B
ExRx.net — Tier C

Programming:

NSCA Essentials — Tier A
Stronger by Science — Tier B

For Mo

When to recommend this exercise:

User wants to build posterior chain but only has dumbbells
User is learning the hip hinge pattern
User has back sensitivity and needs gentler spinal loading
User wants erector spinae development
User is building toward barbell good mornings or deadlifts

Who should NOT do this exercise:

Acute low back injury or pain → Wait for recovery
Cannot perform bodyweight hinge with neutral spine → Learn pattern first
Severe hamstring tightness → Work on mobility first
Poor movement control → Build fundamentals

Key coaching cues to emphasize:

"This is a hinge, not a squat — push hips back"
"Spine stays neutral the entire time — no rounding"
"Stop when you feel hamstring stretch — don't force depth"
"Drive hips forward to stand up — squeeze glutes at top"

Common issues to watch for in user feedback:

"I feel it all in my back" → Likely rounding spine or too heavy
"How low should I go?" → As low as neutral spine allows
"My hamstrings are too tight" → Reduce ROM, work on flexibility
"Should I use one or two dumbbells?" → Either works, goblet is simpler
"Is this safe?" → Yes with proper form and progression

Programming guidance:

Start with bodyweight to learn pattern
Add light dumbbell (15-25lbs) once bodyweight is perfect
Use for 3-4 sets of 10-15 reps as posterior chain accessory
Place after main lifts (squat/deadlift)
Progress to barbell version when comfortable with 40-50+ lbs
Excellent for home workouts or gym supplemental work

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Goblet Style (Single Dumbbell)​

Shoulder Style (Two Dumbbells)​

Key Differences from Barbell Good Morning​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Loading Style​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Functional Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Proper Progression​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​