Smith Machine Good Morning

How to do it

1. Set the bar at upper-back height, step under it and settle it across your traps, then unrack it with your feet about hip-width apart.
2. Soften your knees slightly and keep them there -- this is a hinge, not a squat.
3. Push your hips straight back and let your torso tip forward, keeping your back flat and your head in line with your spine.
4. Stop when you feel a strong stretch in your hamstrings, with your torso somewhere near parallel to the floor.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Romanian Deadlift, it loads Forearms 30 points lower, Mid-back / traps 15 points lower, Adductors (inner thigh) 15 points lower. It needs Smith machine where the other uses Barbell. Compared with the Smith Machine Split Squat, it loads Quads 75 points lower, Lower back / erectors 75 points higher, Hamstrings 70 points higher.

Other ways to train this

• Romanian Deadlift BarbellIntermediate
• Dumbbell Romanian Deadlift DumbbellsIntermediate
• Good Morning BarbellProfessional
• Smith Machine RDL Smith machine
• Conventional Deadlift BarbellProfessional
• Cable Pull-Through Cable machine
• Kettlebell Swing KettlebellsIntermediate
• Single-Leg Romanian Deadlift DumbbellsIntermediate
• Band Good Morning Resistance bands
• Sumo Deadlift BarbellProfessional
• Bodyweight Good Morning Bodyweight
• Band Romanian Deadlift Resistance bands
• Kettlebell Deadlift KettlebellsIntermediate
• Stiff-Leg Deadlift BarbellProfessional
• Rack Pull BarbellIntermediate
• Trap-Bar Deadlift BarbellIntermediate
• Dumbbell Deadlift DumbbellsIntermediate
• Kettlebell Sumo Deadlift Kettlebells

Other exercises for the Hamstrings

• Smith Machine Split Squat 15% Smith machine
• Smith Machine Squat 10% Smith machine
• Smith Machine Front Squat 10% Smith machine
• Seated Leg Curl 95% Machines

Exercise illustrations and data by RepDB (repdb.co), used under licence.