Difficulty level: Novice
Target Muscle: Back
Equipment: Dumbbell
Instructions for proper form
Sit on a flat bench with a dumbbell in each hand, resting on your thighs. Keep your feet flat on the ground and shoulder-width apart. Engage your core and maintain a straight back. As you hinge at the hips, lower the dumbbells towards the ground while keeping your back straight and head neutral. Lower until you feel a stretch in your hamstrings, then return to the starting position by driving your hips forward. Avoid rounding your back during the movement.
Common mistakes to avoid
Rounding the back during the hip hinge, allowing the knees to extend too far forward, lifting the dumbbells to an uncomfortable position, and not engaging the core throughout the movement.
Benefits
Specific benefits of the exercise
Strengthens the erector spinae and lower back muscles, improves hip hinge mechanics, enhances flexibility in the hamstrings, and promotes better posture.
Expected results and timeframe
Consistent practice may lead to noticeable strength gains in the lower back and improved flexibility within 4-6 weeks, while improving overall posture and core stability..
Who this exercise is best for
Ideal for novice lifters looking to strengthen their back and improve their hip hinge mechanics, as well as individuals focused on bodybuilding or corrective exercise training.
Scientific studies supporting its effectiveness
Studies support the efficacy of hip hinge movements in activating the erector spinae, which is crucial for lower back health. Research indicates that strengthening these muscles reduces the risk of injuries associated with lower back pain.
Variations
Beginner modifications
Use lighter dumbbells or perform the movement without weights to master the hip hinge form before adding load. Additionally, you can practice the movement standing with the dumbbells for added stability.
Advanced progressions
Increase the weight of the dumbbells or perform the exercise with a pause at the bottom of the movement to increase time under tension. You can also perform the exercise on a stability ball for increased core engagement.
Integrations
Complementary exercises
Complement this exercise with planks, deadlifts, and glute bridges to further strengthen the lower back and core.
Super set recommendations
Super set with bent-over dumbbell rows or single-arm dumbbell rows to target back muscles more comprehensively while maintaining a focus on the erector spinae.
Sample workout routines
Incorporate in a full-body routine: 3 sets of 10-12 reps of Double Dumbbell Seated Good Mornings, followed by 3 sets of 10-12 reps of push-ups, and finish with 3 sets of 15 reps of lunges.
Exercise combinations
Combine with exercises like squats and overhead presses to ensure a balanced workout emphasizing both lower and upper body strength.
Best time to do this exercise in your workout
Best performed during the main strength segment of your workout, after a proper warm-up but before engaging in more intensive compound movements like squats or deadlifts.