Lawnmower Band Pull | Illustrated Exercise Guide

Primary muscles: Back
Secondary muscles: Core, lats, shoulders, glutes, legs, biceps
Equipment: Resistance band

Lawnmower Band Pull Instructions

1. Begin with your feet hip-width apart and your left foot a few inches behind the right.
2. Step onto a resistance band with your right foot and grab the band with your left hand.
3. Bend your knees, rotate your torso to the right, and bring the left hand toward your right foot.
4. Stand up, rotate your torso slightly to the left and pull the band until it’s close to your left shoulder.
5. Repeat this movement for the duration of the set and then switch leg positions.

Proper Form And Breathing Pattern

Relax your head and neck, engage your core muscles, maintain your back straight, and keep your feet and knees pointing in the same direction. Exhale as you pull the resistance band toward your shoulder and inhale as you release tension and bend the knees.

From the Shop

Exercise Benefits

The lawnmower band pull works your back muscles, helps define the waist, and strengthens the glutes, biceps, and shoulders. This exercise is a modified version of the dumbbell bent over row that also engages your core, glutes, and leg muscles.

Lawnmower Band Pull Demonstration

Sets And Reps

Do 2 or 3 sets of 10 to 12 repetitions on each side. If you prefer, you can replace the resistance band with a dumbbell and do the lawnmower pull instead.

Calories Burned

To calculate the number of calories burned doing the lawnmower band pull, enter your weight and the duration of the exercise:

Related Upper Body Exercises

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Bent over row press
Dumbbell overhead rainbow
Staggered arm push up
Staggered arm knee push up

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …