Back · Dumbbell
Dumbbell Good Morning
How to do the dumbbell good morning, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand with your feet hip-width apart and hold a single dumbbell against your upper chest or behind your neck with both hands. Keep a slight bend in your knees, brace your core, and hinge at your hips, pushing your butt back until your torso is near parallel to the floor. Drive your hips forward and squeeze your glutes to stand back up, keeping your back flat throughout.
- 1A stretch through your hamstrings and glutes as you hinge
- 2Core braced and chest up so your back works isometrically
- 3Glutes squeezing to drive your hips forward at the top
Common mistakes
- Avoid rounding your lower back; hinge from the hips
- Don't lock your knees; keep a soft bend
- Don't shift onto your toes; keep weight in your midfoot
Muscles worked
The dumbbell good morning mainly works the lower back and hamstrings, with the glutes assisting.
- Lower BackPrimary
- HamstringsPrimary
- GlutesSupport
- Upper AbsMinor
Kovo programs the dumbbell good morning 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.