Elbow Out Lawnmowers
One Side
Other Side
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
From a staggered stance, lean forward with a dumbbell in one hand. Rest your non-working arm on the opposite thigh or knee for support. Row the weight outward, with the elbow flared.
Common Mistakes
Ensure a straight back and avoid rounding. Engage the core for added stability.
Breathing
Inhale when lowering the dumbbell, exhale during the upward row. Switch arms and repeat.
Muscle Focus
Primary Muscles
Latissimus Dorsi, Rhomboids, Traps, Erector Spinae
Secondary Muscles
Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Biceps
Tertiary Muscles
Lower Back