The dumbbell lawn mower is an excellent workout for addressing back and biceps muscle disparities.
Similar to renegade rows, the dumbbell lawn mower is a potent horizontal pulling workout that activates your back and biceps. This regimen involves five joint actions, crucial for enhancing posture and building upper body strength. All you need is one dumbbell and a bench or chair to execute this exercise effortlessly.
Bodybuilders striving for strength and power on their posterior should incorporate the dumbbell lawn mower into their workout routine. It is suitable for both novices and seasoned athletes; beginners should start with lighter weights.
The advantages of the dumbbell lawn mower are numerous, which we’ll explore below. However, improper form can lead to shoulder and back injuries. Refer to this guide for answers to common questions about dumbbell lawn mowers, the proper technique, and alternative exercises you can try.
Technique and Muscles Engaged
The dumbbell lawn mower is a compound movement targeting your back, shoulders, arms, and core. It involves muscles such as lats, rhomboids, biceps, traps, forearms, and abs. This exercise helps to engage your lats and upper back while involving your core and lower back for stabilization.
Notably, the dumbbell lawn mower does not allow you to lift as much weight as the barbell row. However, it allows you to load each side individually to isolate the muscles effectively. Here’s a detailed guide on how to properly perform this exercise for optimal results.
- Set up your bench for support and select an appropriate dumbbell weight. Start with lighter weights if you’re a beginner.
- Stand behind your bench and place your right hand on it for support.
- Bend your right knee to a 90-degree angle and rest it on the bench, ensuring your left side has no contact with the support. This will also adequately support your joints.
- Hold the dumbbell in your left hand and let it hang. Keep your arm straight while slightly bending your left knee. Press your foot firmly into the ground for balance; this is your starting position.
- Pull the dumbbell towards your chest, squeezing your shoulder blades at the top of the movement. Your elbow should go past your torso, with the dumbbell near your hips. (Inhale while rowing to assist with control and contractions.)
- Exhale while gradually lowering the dumbbell back to the starting position to complete the rep.
- Repeat for the desired number of reps, then switch sides and repeat.
Advantages
The dumbbell lawn mower activates your back and arm muscles. This research indicates that this exercise is particularly effective for developing elbow flexors like the biceps and brachioradialis (1). Listed below are several additional benefits of this routine.
Develop and Strengthen Back Muscles
The dumbbell lawn mower is a fantastic approach to build strength, power, and size in your back. By placing your free arm on the support, you’ll be better able to concentrate on muscle contraction and achieve greater results. Strengthening your back muscles also enhances your posture.
Enhances Stamina and Grip Strength
This exercise improves your muscular endurance, thus enhancing your stamina when lifting weights. It is ideal for lighter weights and higher reps. Additionally, it boosts your grip strength. Robust muscular endurance and strong grip strength are beneficial for daily tasks such as lifting or carrying objects at home or work.
Prevents Back and Shoulder Injuries
The dumbbell lawn mower engages your serratus anterior, aiding in stabilizing and moving your scapula. Strong scapular muscles help avert shoulder injuries. As this exercise also fortifies your back muscles, it reduces the risk of back injuries.style=”font-weight: 400;”>.
Sculpt Your Waist
This move activates your core, thereby sculpting your midriff. The bent-forward stance requires your abs to maintain your back nearly horizontal. Additionally, you keep your chest aligned during this movement, engaging your obliques.
Correct Muscle Discrepancies
Dumbbell lawnmowers are a single-side workout. Because you lift with one arm and one side of your body, you can correct any asymmetries. In bilateral exercises, the stronger arm often compensates, leading to one side becoming more dominant.
Enhance Both Arms
Studies indicate that working out with one arm also benefits the other arm, effectively enhancing both arms (2). Utilizing your bench for support allows for heavier lifting, which strengthens both arms and promotes muscle growth in your back and biceps.
Benefits for Deadlifts, Squats, and Bench Presses
Dumbbell lawnmowers focus on muscles in your back, forearm, and upper arms. This benefits lat pulldowns and pull-ups, as these muscles assist in those exercises. Strengthening these muscles can improve your technique in various routines.
Alternative Exercises to Dumbbell Lawn Mowers
Several routines can also enhance your back strength, utilizing different gear and varying skill levels. Here are some excellent alternatives to dumbbell lawn mowers.
Bent Over Barbell Row
This classic exercise is superb for back strength and improving your pulling capabilities. Performing the bent over barbell row with a barbell lets you handle heavier weights, enhancing your power.
Seated Cable Row
The seated cable row offers a horizontal pulling motion that’s excellent for your back. A benefit of this exercise is the consistent tension the cable machine maintains on your back throughout each rep.
Renegade Row
Engage your back, core, and entire body with the renegade row. This advanced move requires solid stability and endurance. It is performed in the plank position while alternately lifting dumbbells from the ground with both arms.
Inverted Row
The final alternative is a bodyweight exercise that’s also exceptional for your upper body. The inverted row involves pulling your body up to the Smith machine or squat rack. While it’s not a unilateral move assisting with imbalances, it demands substantial upper body strength.
FAQs
What muscles do dumbbell lawn mowers target?
Dumbbell lawn mowers target back, core, and bicep muscles. Refer to the guide above for a more detailed breakdown.
What is another name for the lawn mower exercise?
Other names for the dumbbell lawn mower include the single-arm dumbbell row and one-arm dumbbell row.
Are lawnmowers an effective exercise?
Lawnmowers are an effective exercise as they engage multiple muscle groups and require minimal equipment (dumbbell and bench). Renegade rows are a good alternative.
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References
- Mannarino, P., Matta, T., Lima, J., Simão, R., & Freitas de Salles, B. (2021). Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise. Journal of strength and conditioning research, 35(10), 2677–2681. https://doi.org/10.1519/JSC.0000000000003234
- Valdes, O., Ramirez, C., Perez, F., Garcia-Vicencio, S., Nosaka, K., & Penailillo, L. (2021). Contralateral effects of eccentric resistance training on immobilized arm. Scandinavian journal of medicine & science in sports, 31(1), 76–90. https://doi.org/10.1111/sms.13821