Alternating Rows And Double Elbow Out Lawnmowers
This back exercise mainly works your traps, rhomboids and erector spinae, with help from your rear shoulders, teres major and teres minor. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Alternating Rows And Double Elbow Out Lawnmowers
Begin in a bent-over stance holding dumbbells with a neutral grip. For rows, pull the dumbbells towards your hips. Transition into the double elbow out lawnmowers by adjusting your grip to a horizontal hold and pulling the dumbbells outward with elbows wide.
Common mistakes
Ensure a stable stance and avoid jerking your back. Engage your lats and biceps for effective muscle contraction.
Breathing
Inhale during the lowering phase, and exhale while pulling the weights up.
Muscles worked
Primary Muscles
Traps, Rhomboids, Erector Spinae
Secondary Muscles
Rear Shoulders, Teres Major, Teres Minor, Latissimus Dorsi, Infraspinatus, Biceps
Tertiary Muscles
Lower Back, Middle Shoulders, Front Shoulders
