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Bodyweight Good Morning Row
How to do the bodyweight good morning row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand with feet hip-width apart and a slight bend in your knees, hands hanging in front of you. Brace your core and hinge at your hips, pushing your butt back until your torso is nearly parallel to the floor. At the bottom, draw your elbows up toward your ribs in a rowing motion, then lower the arms and drive your hips forward to stand tall.
- 1A stretch through your hamstrings as you hinge forward
- 2Your lower back staying flat and braced throughout the hinge
- 3Your upper back and lats squeezing as you row the elbows up
Common mistakes
- Don't round your lower back; hinge from the hips
- Avoid locking your knees out fully
- Don't jerk the row; control the arms up and down
Muscles worked
The bodyweight good morning row mainly works the lower back and hamstrings, with the lats, mid traps, glutes, biceps, lower traps, and rear delts assisting.
- Lower BackPrimary
- HamstringsPrimary
- LatsSupport
- Mid TrapsSupport
- GlutesSupport
- BicepsSupport
- Lower TrapsSupport
- Rear DeltsSupport
- ForearmsMinor
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the bodyweight good morning row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.