lever seated good morning: technique and muscles worked

Animated demonstration of lever seated good morning

How to do this exercise

Step:1 Adjust the seat height so that your hips are slightly higher than your knees.
Step:2 Sit on the machine with your back against the pad and your feet flat on the footrests.
Step:3 Grasp the handles or the sides of the seat for stability.
Step:4 Keeping your back straight, slowly lean forward from your hips until your upper body is parallel to the ground.
Step:5 Pause for a moment, then slowly return to the starting position by pushing through your glutes and hamstrings.
Step:6 Repeat for the desired number of repetitions.

Equipment: Selectorized machine
Body part: Back Thighs Glutes
Target muscle: Lower back Hamstrings Gluteus maximus
Secondary muscle: Latissimus dorsi Adductors

Hypertrophy grade

Good7 / 10

Nemeo’s take

This exercise is a variation of the classic seated pull-up which places particular emphasis on the lower back (lumbar) and the glutes/hamstrings in addition to working the back muscles. By leaning forward with each repetition, you create a massive stretch in the posterior chain. It is the “big brother” hybrid between a pull-up and a deadlift: it requires excellent coordination so as not to round your back under the load. It is a thickness builder for the back, but it requires impeccable technique to protect the spine.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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lever seated good morning

How to do this exercise

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