Weight Plate Goodmorning Seated

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The weight plate Goodmorning seated workout is a targeted exercise for the lower back.

By holding a weight plate on your chest, you engage the upper back muscles as well.

The weight plate adds resistance to the movement, making it more challenging and effective.

While it may also engage auxiliary muscles, the primary focus is on the lower and upper back.

Sit on a flat bench with your feet shoulder-width apart, knees bent, and your back straight.
Hold a weight plate against your chest with both hands, gripping it firmly.
Lean forward from your hips, keeping your back straight and your abs engaged.
Lower your torso until it is parallel to the floor, feeling a stretch in your hamstrings.
Pause briefly, then slowly raise your torso back to the starting position, using your hamstrings and glutes.
Repeat the movement for the desired number of repetitions.
Once you have completed the desired number of repetitions, carefully place the weight plate down and stand up from the bench.

Engage your lower back by starting with a weight plate that challenges you, but still allows for proper form. Position yourself on a bench with your feet firmly planted on the ground and the weight plate resting on your upper back, just below your neck. Keep your core tight and your back straight throughout the movement.
Focus on your upper back by keeping your shoulder blades pulled back and down. This will not only help you maintain proper form, but also activate the muscles in your upper back, giving you a more effective workout. Imagine squeezing a pencil between your shoulder blades as you perform the exercise.
Control the movement as you lower your upper body towards the ground. Keep a slow and controlled tempo, feeling the stretch in your hamstrings and glutes. Avoid any jerky or sudden movements that can put unnecessary strain on your lower back.
As you return to the starting position, squeeze your glutes and engage your lower back to drive your body back up. This will help you maintain stability and maximize the activation of your lower back muscles. Visualize pushing the ground away with your feet as you rise.
Remember to breathe throughout the exercise. Inhale as you lower your upper body and exhale as you return to the starting position. Proper breathing not only helps you maintain focus and control, but also ensures that your muscles receive