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. Stand in a staggered stance beside a bench, place one hand on it and hold a dumbbell in the other hand, letting it hang toward the floor with your torso hinged forward.
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.
• Press into the bench with your supporting hand to keep your torso steady.