Bodyweight Good Morning Row (male) – Video Exercise Guide & Tips

Bodyweight Good Morning Row (male) - Video Exercise Guide & Tips

Looking to improve your upper body strength and posture? Check out this video exercise guide for the bodyweight good morning row.

Watch This Exercise Video

In just a few minutes, you'll learn the proper form and technique, as well as common mistakes to avoid. Whether you're a beginner or an advanced fitness enthusiast, this exercise can be modified to suit your fitness level.

Get ready to maximize the effectiveness of your workouts with this challenging and rewarding move.

Let's get started!

Key Takeaways

  • Targets multiple muscle groups including back, shoulders, and arms
  • Develops a strong and well-defined upper body
  • Improves posture by maintaining a straight and aligned spine
  • Can be done anywhere without equipment

Benefits of the Bodyweight Good Morning Row

You will experience increased upper body strength and improved posture with the Bodyweight Good Morning Row. This exercise offers several advantages for your fitness routine.

Firstly, it targets multiple muscle groups, including your back, shoulders, and arms. By engaging these muscles, you can develop a strong and well-defined upper body. Additionally, the Bodyweight Good Morning Row also helps to improve your posture. As you perform the exercise, it requires you to maintain a straight and aligned spine, which can translate into better posture throughout your daily activities.

Another advantage of the Bodyweight Good Morning Row is that it can be done anywhere, without the need for any equipment. This makes it a convenient exercise to include in your routine, whether you're at home, in a gym, or on the go. However, it's important to note that as with any exercise, there are disadvantages to consider as well. Improper form and technique can lead to injuries, so it's crucial to learn and practice the exercise correctly.

In the subsequent section, we'll discuss the proper form and technique for the Bodyweight Good Morning Row, ensuring that you maximize the benefits while minimizing the risk of injury.

Proper Form and Technique for the Exercise

To perform the Bodyweight Good Morning Row with proper form and technique, it's essential to focus on maintaining a strong and aligned posture throughout the exercise. Follow these guidelines to ensure you're performing the exercise correctly:

  1. Start by standing with your feet shoulder-width apart and your knees slightly bent. This will provide a stable base for the movement.
  2. Hinge forward at your hips, keeping your back straight and your chest up. Engage your core to maintain stability and prevent rounding of the spine.
  3. As you hinge forward, extend your arms out in front of you, maintaining a slight bend in your elbows. This will engage your upper back muscles and prepare you for the rowing motion.

By following these steps, you'll be able to execute the Bodyweight Good Morning Row effectively, targeting your hamstrings, glutes, and upper back muscles. Remember to start with light resistance and gradually increase the intensity as you become more comfortable with the exercise.

Transitioning into the subsequent section about common mistakes to avoid during the Bodyweight Good Morning Row, it's important to maintain proper form to prevent injury and maximize the benefits of the exercise.

Common Mistakes to Avoid During the Bodyweight Good Morning Row

One common mistake to avoid during the Bodyweight Good Morning Row is allowing your back to round as you hinge forward at the hips. Maintaining a neutral spine is crucial for proper form and to prevent injury. When your back rounds, it puts excessive stress on your spinal discs and can lead to lower back pain. To avoid this mistake, focus on engaging your core muscles and keeping your back straight throughout the movement.

Another common mistake is using too much momentum instead of relying on your muscles to perform the exercise. This not only reduces the effectiveness of the exercise but also increases the risk of injury. Instead, concentrate on controlling the movement and engaging the targeted muscles.

Lastly, avoid pulling with your arms instead of using your back muscles to row the weight. This can lead to imbalances and shoulder strain. Focus on pulling the weight with your back muscles and squeezing your shoulder blades together at the top of the movement.

Modifications and Progressions for All Fitness Levels

To modify or progress the Bodyweight Good Morning Row for all fitness levels, consider adjusting the resistance or range of motion. Here are three modifications and progressions you can try:

  1. Resistance: If you're a beginner or have limited strength, start by using lighter resistance or no weight at all. This will allow you to focus on mastering the proper form and technique. As you become more comfortable and stronger, gradually increase the resistance by using dumbbells or resistance bands.
  2. Range of Motion: Another way to modify or progress the exercise is by adjusting the range of motion. For beginners, start with a smaller range of motion, bending at the hips until you feel a slight stretch in your hamstrings and then return to the starting position. As you become more advanced, increase the range of motion by bending deeper at the hips and lowering your chest closer to the ground.
  3. Tempo: Changing the tempo of the exercise can also provide a modification or progression. For beginners, focus on performing the movement slowly and with control, emphasizing the eccentric phase (lowering) of the exercise. As you advance, you can increase the speed of the movement, incorporating a more explosive and dynamic motion.

Tips for Maximizing the Effectiveness of the Exercise

To maximize the effectiveness of the Bodyweight Good Morning Row, focus on engaging your core and keeping your back straight throughout the exercise. This will help you maintain proper form and target the intended muscles more effectively. Engaging your core will provide stability and support to your spine, reducing the risk of injury and allowing you to generate more power during the movement.

In addition to maintaining proper form, there are a few other tips that can help maximize your results with the Bodyweight Good Morning Row. First, be sure to squeeze your shoulder blades together at the top of the row to fully engage your upper back muscles. This will help you build strength and improve posture.

Another way to maximize the effectiveness of this exercise is to vary your grip. By alternating between an overhand grip and an underhand grip, you can target different muscles in your back and arms, providing a well-rounded workout.

If you're looking for alternatives to the Bodyweight Good Morning Row, there are a few exercises that target similar muscles. The Bent-Over Row, for example, is a great alternative that can be done with dumbbells or a barbell. This exercise also targets the muscles in your back and arms, but allows for a greater range of motion and can be easily modified to accommodate different fitness levels.

Frequently Asked Questions

How Many Calories Does the Bodyweight Good Morning Row Burn?

To answer your question about how many calories the bodyweight good morning row burns, it's important to understand the exercise itself.

The bodyweight good morning row is a compound movement that targets multiple muscle groups, including your back, legs, and core. By combining the rowing motion with the good morning exercise, you engage more muscles and increase calorie burn.

However, the exact number of calories burned will vary depending on factors such as your weight, intensity, and duration of the exercise.

Can the Bodyweight Good Morning Row Help Improve Posture?

The bodyweight good morning row is an effective exercise for improving posture. By incorporating this exercise into your daily routine, you can reap numerous benefits.

It helps strengthen the muscles in your back, shoulders, and core, which play a crucial role in maintaining proper posture. To perform the exercise correctly, ensure that you maintain a straight spine and engage your core throughout the movement.

Remember to start with lighter weights and gradually increase as you become more comfortable and confident.

What Muscles Are Targeted During the Bodyweight Good Morning Row?

During the bodyweight good morning row, several muscles are targeted. Your back muscles, including your latissimus dorsi, rhomboids, and erector spinae, are activated as you perform the rowing motion.

Additionally, your glutes, hamstrings, and core muscles are engaged to stabilize your body during the exercise.

This exercise offers numerous benefits, such as improving posture, strengthening your upper back, and enhancing overall body stability.

Is It Safe for Individuals With Lower Back Issues to Perform the Bodyweight Good Morning Row?

If you have lower back issues, it's important to prioritize safety when performing exercises.

While the bodyweight good morning row can be effective for targeting multiple muscles, it may not be suitable for individuals with lower back problems. It involves bending forward at the hips, which can put stress on the lower back.

Instead, consider alternative exercises that strengthen the back without compromising its health, such as bird dogs, supermans, or seated rows.

Can the Bodyweight Good Morning Row Be Done Without Any Equipment?

Yes, you can definitely do the bodyweight good morning row without any equipment.

This exercise is a great example of bodyweight good morning variations, which are beneficial for building strength and stability in your back, core, and upper body.

By incorporating bodyweight exercises into your routine, you can improve your overall fitness level and enhance muscle definition.


In conclusion, the bodyweight good morning row is a highly effective exercise that targets multiple muscle groups, including the back, hamstrings, and core.

By maintaining proper form and technique, individuals can maximize the benefits of this exercise and avoid common mistakes.

Modifications and progressions are available to accommodate different fitness levels, ensuring that anyone can incorporate this exercise into their routine.

By following the tips provided, individuals can optimize the effectiveness of the bodyweight good morning row and achieve their fitness goals.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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