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Back · Barbell
Barbell Seated Good Morning
Barbell Seated Good Morning is a beginner isolation strength exercise that works the spine (back), with the hamstrings, glutes and adductors assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Lower Back · Erector Spinae
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
- Adductors · Adductor Magnus, Adductor Longus, Adductor Brevis
How to do Barbell Seated Good Morning
- Sit parallel on a bench with your feet flat on the floor. Hold a barbell across your upper back with an overhand grip, hands slightly wider than shoulder-width apart.
- Hinge at your hips and lean your torso forward, lowering it towards your thighs while keeping your back straight.
- Lower your torso until it is nearly parallel to the floor, while keeping your back straight and your elbows slightly bent.
- Lift your torso back to the starting position. Repeat for the desired number of repetitions.
Form tips
- Focus on hinging at the hips rather than bending at the waist to properly target the lower back and hamstrings.
- Control the descent and ascent of your torso to maximize muscle engagement and prevent strain.
- Breathe steadily, exhaling as you lower your torso and inhaling as you return to the starting position.
Barbell Seated Good Morning alternatives
More spine exercises
Barbell Seated Good Morning FAQ
What muscles does Barbell Seated Good Morning work?
Barbell Seated Good Morning mainly works the spine in the back (Erector Spinae). The hamstrings, glutes and adductors work as secondary muscles.
What equipment do you need for Barbell Seated Good Morning?
You need a barbell.
How many sets and reps of Barbell Seated Good Morning should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Seated Good Morning good for beginners?
Yes. Barbell Seated Good Morning is rated beginner, so it's a sound choice while you learn to train the spine.
How many calories does Barbell Seated Good Morning burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Barbell Seated Good Morning?
Other exercises for the spine include Good Mornings Dumbbells, Good Mornings Kettlebell, Back Extension on Exercise Ball and Back Extension Machine.
For developers
Use Barbell Seated Good Morning in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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