Seated Good Morning

Pro Tip

If you can, try to have a spotter assist you during this movement.

How To

With feet shoulder-width apart, position yourself under the center of the barbell in the rack as you place it between your traps and upper back, and grip the barbell slightly wider than shoulder-width apart.
Lift the barbell from the rack by partially standing up and taking a step back while squeezing the bar tightly and keeping it rested over your upper back.
Sit down on a bench with your back upright and firmly plant your feet on the ground.
While keeping your butt firmly on the bench, inhale and lean forward with a straight back, gripping the barbell tightly so that the barbell does not slide onto your neck.
Continue until your torso is a 45 angle from the ground.
Exhale and lean backward with a flat back, returning to the starting position.
After all reps are completed, stand up and return the barbell to the rack.

Primary Muscle Groups

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Secondary Muscle Groups

Glutes

Muscles of your butt.

Hamstrings

Muscles spanning the back of your thigh.

Equipment

Barbell

Make sure to always use weight clips whenever you use a barbell, to prevent the plates from sliding off.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.