How to do the Seated Good Morning
- Sit on a bench with your feet wide apart, allowing your upper body to bend forward.
- Hold a barbell across your upper traps, not your neck, gripping firmly.
- Lean your torso forward from your hips, keeping your back straight and moving slowly.
Full technique — 7 steps
- Sit tall on a flat bench with feet planted wide enough to let your torso hinge between your thighs.
- Place the barbell across your upper traps, not your neck, and secure it with a firm overhand grip.
- Tighten your stomach and keep your spine neutral before initiating the hinge.
- Lean your torso forward from your hips under control, keeping your hips planted on the bench.
- Lower until your torso reaches your available end range without spinal rounding or the bar drifting forward.
- Reverse the motion by driving your torso back up with your hamstrings, glutes, and spinal erectors.
- Finish upright over your hips with the bar stable on your back, then tighten your stomach again for the next rep.
Common mistakes
- Sitting too far back on bench
- Turning it into a bowing motion
- Letting the lower back round
- Using excessive load and shortening range
- Driving head up to start ascent
Form cues
- Sit on bench edge
- Bar on upper traps
- Hinge between your thighs
- Keep ribs down
- Stop before rounding
