Dumbbell Knee Lawnmower Row

Category

Back

Difficulty

Intermediate

Equipment

Dumbbells, Bench

Primary muscles

Latissimus Dorsi, Rhomboids, Trapezius

Secondary muscles

Posterior Deltoids, Biceps Brachii, Obliques

How to do it

1. Place one knee and the same-side hand on a flat bench, with your other foot on the floor and a dumbbell in your free hand, arm extended toward the floor.
2. Keeping your back flat, pull the dumbbell up and back toward your hip and let your shoulder rotate slightly open at the top, like starting a lawnmower.
3. Squeeze your shoulder blade toward your spine at the top.
4. Lower the dumbbell with control to full arm extension, finish your reps and switch sides.

Form tips

• Lead with your elbow and keep it close to your body.
• Keep the rotation small and controlled; your hips stay square to the bench.
• Keep your supporting arm straight and your neck neutral.