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Bodyweight Good Morning Row

Upper back Rear deltsHamstrings Compound Bodyweight
Demo (loops)

How to do it

Starting position

  1. Set your feet shoulder-width apart and bend your knees slightly.
  2. Keep your chest up and hold your hands in front of your body.

Movement

  1. Push your hips back, hinge your torso forward, and extend your arms straight forward.
  2. As you stand up, pull your elbows powerfully behind your body.
  3. At the top, squeeze your shoulder blades together and pause briefly.
  4. Hinge forward again, extend your arms, and repeat.

Breathing

Inhale as you hinge forward, exhale as you stand up and pull.

Cautions

  • Do not bend over by rounding your back. Keep your back flat and hinge only at your hips.
  • Pull with your elbows so your shoulders do not shrug up as you pull.

Exercise info

Primary musclesUpper back
Secondary musclesRear delts · Hamstrings
EquipmentBodyweight
Movement patternHorizontal pull
Rep range12–20 reps
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.