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body weight bent over row to good morning

Strengthens back, hamstrings

BackBeginnerStrengthPull

At a glance

Muscles workedPrimary: back. Secondary: biceps, rear delts
Muscle groupBack
DifficultyBeginner
TypeStrength · Pull
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for body weight bent over row to good morning.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens back, hamstrings

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

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More back exercises

Standing Pulley Row with DB Lift

Beginner · 4 sets × 10 each arm

Row Press with Lat Pulldown and Dumbbell

Intermediate · 3 sets × 10-12 reps

Reverse Back Hyperextension off Incline Bench

Intermediate · 4 sets × 12-15 reps

Sandbag Throw Over Back with Rope Pulley

Advanced · 3 sets × 8-10 reps

Band-Resisted Lat Sweep

Intermediate · 4 sets × 12-15 reps

side lying single arm bodyweight tricep kickback

Intermediate · 3 sets × 10-12 reps

General 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.