Glutes · Hip hinge
Rope Good Morning
The Rope Good Morning mainly trains your hamstrings and lower back. Also working: glutes.
One cable
Triceps rope
Standing, light pull
How to do it
- Lay the rope across the back of your neck and hold the ends
- Take one step back, knees slightly bent
- Hips back, hinge your torso forward with a straight back
- Come back up from the hips
Coach’s tip
Your hands carry no load: ideal if your grip gives out first on deadlifts. Start light: the long lever makes even a little weight feel heavy.
Noticeably loads the lower back. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Pulley
Pulley at the bottom
Grip
Rope behind your neck, ends in front of your shoulders
Load
One cable
You need
Triceps rope
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (hip hinge). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Rope Good Morning work?
Mainly the hamstrings and lower back. The glutes help.
How do I set up the cable machine for the Rope Good Morning?
Pulley: Pulley at the bottom. Grip: Rope behind your neck, ends in front of your shoulders. You also need: Triceps rope.
What can I do instead of the Rope Good Morning?
For the same movement: Romanian Deadlift, One-Cable Romanian Deadlift and Cable Deadlift. In DCFT you swap with one tap.
DCFT
The Rope Good Morning in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.