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Back · Dumbbell
Good Mornings Dumbbells
Good Mornings Dumbbells is an intermediate compound strength exercise that works the spine (back), with the glutes assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Lower Back · Erector Spinae
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
How to do Good Mornings Dumbbells
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bring the dumbbells at shoulder height, with your elbows bent and pointing forward.
- Begin to hinge at your hips, pushing your hips back while lowering your torso towards the floor.
- Continue to lower your torso until it is almost parallel to the floor, feeling a stretch in your hamstrings.
- Return to the starting position by driving your hips forward and raising your torso back up. Repeat for the desired number of repetitions.
Form tips
- Maintain a straight back and avoid rounding your spine.
- Focus on hinging at the hips rather than bending at the waist.
- Keep a slight bend in your knees to reduce stress on your lower back.
Good Mornings Dumbbells alternatives
More spine exercises
Good Mornings Dumbbells FAQ
What muscles does Good Mornings Dumbbells work?
Good Mornings Dumbbells mainly works the spine in the back (Erector Spinae, Biceps Femoris, Semitendinosus and Semimembranosus). The glutes work as secondary muscles.
What equipment do you need for Good Mornings Dumbbells?
You need a dumbbell.
How many sets and reps of Good Mornings Dumbbells should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Good Mornings Dumbbells good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Good Mornings Dumbbells burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Good Mornings Dumbbells?
Other exercises for the spine include Good Mornings Kettlebell, Good Mornings Barbell, Barbell Good Morning and Barbell Seated Good Morning.
For developers
Use Good Mornings Dumbbells 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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