Dumbbell Sitting Good Morning

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet planted firmly and wider than shoulder-width apart.
2. Hold a dumbbell behind your head, resting it across your upper trapezius muscles, gripping it securely with both hands.
3. Retract your shoulder blades and sit tall to create a neutral, braced spine.

How to do it

1. Inhale and hinge forward at the hips, keeping your chest open and back flat as you lower your torso toward the floor.
2. Descend until your torso is nearly parallel to the ground or until you feel a maximum stretch in your glutes.
3. Exhale and drive through your heels, engaging your glutes and lower back to return to the upright starting position.
4. Maintain a controlled tempo, taking 2-3 seconds for the descent and 1-2 seconds for the ascent.

Form checklist

• Keep your spine neutral; do not allow your lower or upper back to round.
• Ensure your feet remain flat on the floor for stability.
• Keep your neck aligned with your spine by looking at a point on the floor a few feet in front of you.
• The movement should occur entirely at the hip joint, not the waist.

Pro tips

• Actively pull the dumbbell into your traps to maximize trapezius engagement and upper back stability.
• Focus on 'pushing your tailbone back' into the bench as you hinge to deepen the stretch in the glutes.
• Pause for one second at the bottom of the movement to eliminate momentum and increase time under tension.

Make it harder

• Increase the range of motion by using a slightly lower bench or widening your stance further.
• Implement a '1.5 rep' style where you go all the way down, come halfway up, go back down, and then return to the start.

Frequently asked

What muscles does the dumbbell sitting good morning work?

The dumbbell sitting good morning primarily targets the glutes, hamstrings, and trapezius, and also works the erector spinae as secondary muscles.

What equipment do you need for the dumbbell sitting good morning?

The dumbbell sitting good morning uses dumbbell.

Is the dumbbell sitting good morning good for beginners?

The dumbbell sitting good morning is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Barbell Deadlift From DeficitIntermediate · glutes, hamstrings, quadriceps, and trapezius