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Back · Dumbbell
Lawnmower Row
Lawnmower Row is an intermediate compound strength exercise that works the upper back (back), with the biceps, rear shoulders and obliques 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
- Upper Back
- Body part
- Back
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Back
- Lats
Secondary muscles
- Biceps
- Rear Shoulders
- Obliques
How to do Lawnmower Row
- Stand in a split stance with one hand on your front thigh or a bench, holding a dumbbell in the other hand.
- Hinge forward with a flat back and let the dumbbell hang below your shoulder.
- Pull the weight up and back toward your hip, rotating your torso slightly as you would starting a lawnmower.
- Lower the weight with control and repeat, then switch sides.
Form tips
- Lead with your elbow and keep it close to your body.
- Keep the rotation small and controlled.
Lawnmower Row alternatives
More upper back exercises
Lawnmower Row FAQ
What muscles does Lawnmower Row work?
Lawnmower Row mainly works the upper back in the back. The biceps, rear shoulders and obliques work as secondary muscles.
What equipment do you need for Lawnmower Row?
You need a dumbbell.
How many sets and reps of 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 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 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 Lawnmower Row?
Other exercises for the upper back include Barbell Pendlay Row, Band Incline Row, Barbell Supinated Pendlay Row and Land Mine Row.
For developers
Use 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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