Seated Good Mornings

Back · Barbell

How to do it

Sit on a box inside the rack with the bar resting on your upper back — not on your traps — and your feet planted. Pinch your shoulder blades and rotate your elbows forward. Take a breath, brace hard and lean forward from the hips keeping a flat back, as far as you can without rounding; come back squeezing. Seated, the legs leave the equation: the lower back and erectors do the work with no hamstrings to help. **Go light**: the range is short and the lower back is on its own. The classic mistake is chasing range by rounding.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes

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