Back · Cable
Cable Good Morning
How to do the cable good morning, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Attach a rope handle to a low pulley and stand facing away from the machine with the rope between your legs. Hold the ends of the rope at hip level and take a few steps forward to create tension. Plant your feet hip-width apart, soften your knees and brace your core. Hinge at your hips, pushing your butt back while keeping your back flat until you feel a stretch in your hamstrings. Drive your hips forward and squeeze your glutes to return to standing. Keep the rope close to your body throughout.
- 1Feel your hamstrings and glutes stretch and contract as you hinge under cable tension
- 2Keep your back flat and core engaged to maintain posture
- 3Squeeze your glutes at the top to finish the movement
Common mistakes
- Avoid rounding your back; hinge from the hips
- Don't lock your knees; maintain a slight bend
- Avoid letting the cable pull you forward; keep tension controlled
Muscles worked
The cable good morning mainly works the lower back and hamstrings, with the glutes assisting.
- Lower BackPrimary
- HamstringsPrimary
- GlutesSupport
- Upper AbsMinor
Cable Good Morning strength standards
See how your cable good morning ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM20 lb
Silvere1RM42.5 lb
Golde1RM62.5 lb
Platinume1RM102.5 lb
Diamonde1RM165 lb
Champione1RM210 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the cable 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 April 2026.