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Back · Dumbbell
Dumbbell Knee Lawnmower Row
Dumbbell Knee Lawnmower Row is an intermediate compound strength exercise that works the lats (back), with the biceps, forearms and core assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Upper Back · Trapezius, Rhomboids
- Shoulders · Posterior Deltoids
Secondary muscles
- Biceps · Biceps Brachii, Brachialis
- Forearms · Brachioradialis, Forearm Flexors
- Core · Rectus Abdominis, Transversus Abdominis
- Lower Back · Erector Spinae
How to do Dumbbell Knee Lawnmower Row
- Begin in a wide stance with one foot pointing forward and the other pointing to the side. Bend your knees, lean forward, brace your free hand on your thigh, and hold the dumbbell between your legs with an overhand grip.
- Pull the dumbbell toward your abdomen while keeping your torso still, rotating your hand from an overhand grip to an underhand grip as your elbow moves upward and backward.
- Pause briefly at the top and squeeze your back muscles while keeping your hips and shoulders steady.
- Lower the dumbbell with control while rotating your hand back to an overhand grip, then repeat before switching sides.
Form tips
- Keep your torso still without twisting as you lift the dumbbell.
- Pull the dumbbell toward your abdomen while keeping your elbow close to your body.
- Keep your working shoulder down and avoid shrugging as you row.
- Exhale as you pull the dumbbell upward and inhale as you lower it.
Dumbbell Knee Lawnmower Row alternatives
More lats exercises
Dumbbell Knee Lawnmower Row FAQ
What muscles does Dumbbell Knee Lawnmower Row work?
Dumbbell Knee Lawnmower Row mainly works the lats in the back (Latissimus Dorsi, Teres Major, Trapezius and Rhomboids). The biceps, forearms, core and lower back work as secondary muscles.
What equipment do you need for Dumbbell Knee Lawnmower Row?
You need a dumbbell.
How many sets and reps of Dumbbell Knee Lawnmower Row should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Knee Lawnmower Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Dumbbell Knee Lawnmower Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Knee Lawnmower Row?
Other exercises for the lats include Kettlebell Row, Resistance Band - Cable Row, Barbell Meadows Row and Cable Seated Row.
For developers
Use Dumbbell Knee Lawnmower Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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