Alternating Rows And Double Elbow Out Lawnmowers
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
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.
Muscle Focus
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