Dumbbell Good Morning
A good morning holding one dumbbell against the chest: hinge forward with a flat back until the torso is near parallel, then stand. A simple way to load the hinge without a barbell on the back.
Primary muscles
- Hamstrings
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Adductors
- Sets
- 3
- Reps
- 10–15
- Rest
- 60s
How to perform
Starting position
Stand with feet hip-width apart, holding one dumbbell vertically against your chest with both hands.
Soften the knees and brace the core.
Push the hips back and tip the torso forward with a flat back.
Lower until you feel a strong hamstring stretch, torso near parallel to the floor.
Drive the hips forward to return to standing.
Breathing: Inhale as you hinge, exhale as you stand.
Coaching tips
Hips back like closing a car door
Dumbbell stays on the chest
Neutral neck
Common mistakes
Rounding the lower back
Squatting instead of hinging
Going lower than your hamstrings allow
Safety notes
Start light; the lever is long even with a small dumbbell.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.