Lawnmower
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.
One Side
Other Side
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Lawnmower
Stand with one leg forward, knee bent. Rest the elbow of your non-working arm on your forward knee. Holding a dumbbell in the other hand, with a flat back, pull it diagonally across the body as if starting a lawnmower.
Common mistakes
Avoid rounding the back. Ensure motion is driven by the shoulder and back, not the arm.
Breathing
Inhale when lowering the dumbbell; exhale as you 'pull start' the lawnmower.
Muscles worked
Primary Muscles
Traps, Rhomboids, Erector Spinae
Secondary Muscles
Rear Shoulders, Teres Major, Teres Minor, Latissimus Dorsi, Infraspinatus, Biceps
Tertiary Muscles
Middle Shoulders, Front Shoulders
