How to do the Dumbbell Good Morning
- Stand with feet hip-width apart, holding a dumbbell against your chest.
- Push your hips back and lower your torso until you feel a hamstring stretch.
- Keep the dumbbell close, your back straight, and rise back to the starting position.
- Avoid rounding your back as you bend — maintain a long, straight line.
Full technique — 6 steps
- Stand tall with feet about hip-width apart, holding one dumbbell vertically against your upper chest.
- Set your ribs down, tighten your stomach, and keep a slight bend in your knees.
- Push your hips straight back and let your torso fold forward around the hip hinge.
- Keep the dumbbell close to your chest and maintain a neutral spine as you descend.
- Lower until your hamstrings reach a strong stretch or your back position starts to change.
- Drive your hips forward to stand back up, finishing tall without leaning backward.
Common mistakes
- Turning it into a squat
- Letting the lower back round
- Bending knees too much
- Leaning back at the top
- Holding the weight away
Form cues
- Push hips straight back
- Keep dumbbell pinned high
- Bend knees slightly
- Stop at hamstring stretch
- Stand tall, not back
