Arms Out D Handle Pulley Good Morning
Targets the hamstrings, gluteus maximus with a controlled hinge pattern; builds strength, control and mind-muscle connection.
At a glance
| Muscles worked | Primary: Hamstrings, Gluteus maximus. Secondary: Lower back, Rear delts, Rhomboids |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Hold the D handles with the arms out and the pulleys in front of you.
- Hinge at the hips with a flat back.
- Keep the arms out and the shoulder blades set.
- Stand tall by driving the hips forward.
Equipment
- Cable Pulley
- D handle
Coaching tips
Benefits
Targets the hamstrings, gluteus maximus with a controlled hinge pattern; builds strength, control and mind-muscle connection.
Common mistakes
Rounding the lower back or turning it into a squat instead of pushing the hips back.
Make it harder
Add load or slow the lowering phase.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Inhale as you hinge back, exhale as you drive the hips forward.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 2 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.