Seated Good Morning, Mid-Range, Straddle, Dumbbells

The seated good morning targets the hamstrings, glutes and lower back. This dumbbell variation focuses on the mid-range of the seated good morning as the range of motion is limited by the position of the weights and the length of the arms. Be aware that working the mid-range will deliver a lower back pump, strengthens this area. Start by sitting on the edge of a bench with the pelvis set in a slight anterior pelvic tilt (APT), the tailbone is lifted off the bench, and the lower back is slightly arched. Place the feet flat on the floor in a straddle position, feet-outside shoulder-width, with the knees slightly bent. Note the torso is leaning slightly forward and is never upright during the seated good morning. Holding a dumbbell in each hand between the legs, pick a spot on the floor at a 45* angle in front of the body. Keeping the eyes fixed on this spot will help place the cervical spine into extension as you lean the shoulder forward and down. This will increase the activation of the spinal erecto