Lawnmower Pull | Illustrated Exercise Guide

Primary muscles: Back
Secondary muscles: Core, lats, shoulders, legs
Equipment: Dumbbells
Exercise for the opposite muscles: Medicine ball push up

LAWNMOWER PULL INSTRUCTIONS

1. Stand straight with your feet shoulder-width apart and hold a dumbbell in your left hand.
2. Squat as you rotate your torso to the right and bring the dumbbell toward your right foot.
3. Stand up, rotate your torso slightly to the left and raise the dumbbell until it’s close to your left shoulder.
4. Switch sides and repeat.

PROPER FORM AND BREATHING PATTERN

Keep your back straight, your head and neck relaxed, and exhale as you pull the dumbbell toward your shoulder. Engage your core, keep your feet and knees pointing in the same direction and don’t let your knees move past your toes.

EXERCISE BENEFITS

The lawnmower pull is a modified version of the dumbbell row and it trains the muscles of your back. This exercise also strengthens your core, legs and shoulders and helps to define your waist.

DEMONSTRATION

SETS AND REPS

Choose a weight that is heavy but still light enough to be able to perform at least 10 to 12 repetitions on each side with proper form. The back muscles are stronger than the muscles in your arms and shoulders and you should choose a heavier set of dumbbells to properly work those muscles.