Back · Dumbbell
Dumbbell Sitting Good Morning
How to do the dumbbell sitting good morning, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Sit upright on a bench with your feet flat on the floor and hold a dumbbell horizontally across your upper back behind your neck. Brace your core, keep your back flat, and hinge forward at the waist until your torso approaches parallel to the floor. Pause when you feel your lower back working, then extend back up to upright by squeezing your spinal erectors.
- 1Feel your lower back and spinal erectors controlling the bend
- 2Keep your chest proud and back flat the entire rep
- 3Hinge from the waist while your hips stay planted on the bench
Common mistakes
- Avoid rounding your lower back; keep it flat and braced
- Don't bounce out of the bottom; move under control
- Don't let the dumbbell slide up your neck; keep it on your upper back
Muscles worked
The dumbbell sitting good morning mainly works the lower back, with the lower abs assisting.
- Lower BackPrimary
- Lower AbsSupport
- BicepsMinor
- ForearmsMinor
- Upper TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- GlutesMinor
- HamstringsMinor
- Hip FlexorsMinor
Kovo programs the dumbbell sitting 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.