The dumbbell lawn mower is a great exercise to work, build, and strengthen your upper body. The exercise targets your arms, shoulders, core, and back.
The workout also promotes upper body power and good posture. You will require a dumbbell and a bench to perform this exercise. Alternatively, you can use a chair in absence of a bench.
Ensure that you select weights that are in line with your endurance level and fitness needs. Perform the exercise with good form to avoid injuries on your back.
How to do a dumbbell lawn mower:
- Start by setting up the equipment, which is the dumbbell and the bench.
- Begin by standing behind the bench then placing your right hand on the bench for support. Bend your right knee at 90 degrees on the bench. Ensure that your back is flat and engage your core. The left side of your body should not be in contact with the bench.
- Using your left hand, grasp the dumbbell and suspend it. Keep your arm straight. Bend your left leg slightly and ensure that your foot is firmly pressed on the ground. This is your starting position.
- While breathing in, pull the dumbbell towards your chest. Bend your elbows once the dumbbell is in your chest region. Squeeze your shoulder blades while performing this.
- While breathing out, lower the dumbbell to the starting position. The movement should be slow and controlled.
- Repeat 10 times then switch to your right. Perform 3 sets of the exercise.
WHAT MUSCLES DOES THE DUMBBELL LAWN MOWER WORK?
The dumbbell lawn mower promotes power and strength in your back muscles. The exercise engages your serratus anterior and trapezius.
This plays a significant role in building your back muscles and preventing back injury. Additionally, you develop good posture.
Performing the exercise engages your shoulder blades.
Besides, the exercise engages your back muscles, such as the trapezius and serratus anterior, which help in stabilizing your shoulder joints.
Therefore, the risk of developing shoulder injury reduces.
ARMS (BICEPS AND TRICEPS)
The action of pushing up and pulling down the dumbbell engages your biceps and triceps. This helps to build and tone the arm muscles. Furthermore, the exercise helps in burning fat in your underarms.
Throughout the entire exercise, you carry a dumbbell on either side of your arms. This is essential in strengthening your forearm muscles and your wrist flexors.
Your grip strength also improves.
The dumbbell lawn mower works your core muscles. This promotes core power and strength. Core power enhances your endurance and promotes stability.
DUMBBELL LAWN MOWER BENEFITS
STRENGTHENS YOUR BACK MUSCLES
The dumbbell lawn mower builds power and strength in your back muscles. This not only boosts your upper body power but also promotes good posture. Moreover, you can achieve a fit physique.
PROMOTES MUSCULAR ENDURANCE
The workout improves your muscular endurance since it involves the use of a dumbbell throughout the entire exercise.
This results in increased stamina while lifting heavyweights. Therefore, you can perform the deadlift or the barbell chest press with minimal strain.
Additionally, muscular endurance is beneficial to your daily life activities. You can develop muscular strength to carry or lift objects around the house or the workplace.
PREVENTS SHOULDER AND BACK INJURY
One of the main targets of the exercise is to promote scapular stabilization.
The dumbbell lawn mower activates your serratus anterior, which causes movement and stabilization of your scapula.
Strong scapular muscles play a vital role in preventing shoulder injury. Besides, the exercise engages and strengthens your back, which helps in reducing back injury.
DEFINES YOUR WAIST
The dumbbell lawn mower engages your core muscles. As a result, you experience a toned mid- body. This accentuates your waist and improves your physical appearance.
Alternatives To Dumbbell Lawn Mower Properly
The inverted row is a great alternative since it targets your upper body muscles. The exercise enhances your scapular retraction and works your back muscles.
Moreover, the workout enhances your grip power. You will require a smith machine or a squat rack to perform this exercise.
How to do the inverted row:
- Start by standing in front of the squat rack.
- Adjust the bar to your desired height. Ideally, start with your waist height so that you can extend your arms fully.
- Position yourself under the bar, lie down, and look towards the ceiling.
- While extending your arms fully, grab the bar with an overhand grip. Suspend your body ensuring that only your heels touch the ground. Engage your core and squeeze your glutes. Ensure that your body is straight from head to toe.
- Pull yourself upwards with your chest outwards. Ensure that your chest is almost close to the bar.
- Pause for a while then gently lower your body to the starting position. Ensure that your body is straight throughout the entire exercise.
- Perform 10 to 15 reps for 3 sets.
DUMBELL LAWN MOWER MISTAKES TO AVOID
LIFTING TOO HEAVY
Lifting too heavy is counterproductive. Lifting too heavy may cause a twisting motion on your shoulders. This can result in injuries.
Additionally, lifting too heavy prevents the exercise from engaging the targeted muscles. Start with lighter weights then process gradually to heavy ones as your endurance level increases.
ROUNDING YOUR BACK
While performing the technique, avoid rounding your back. This can result in back injuries. Instead, keep your back straight throughout the entire exercise.
ENGAGING YOUR ARM RATHER THAN YOUR SHOULDER
Avoid using your arm to perform the row. This prevents the workout from activating the targeted muscles. Instead, initiate the dumbbell lawn mower by moving your shoulder blade.
The dumbbell lawn mower is a great exercise to work your upper body and stabilize your shoulders. Performing the workout correctly and consistently will enhance your physique, improve your posture, and strengthen your upper back muscles.
Furthermore, your risk of developing back injury will reduce, hence enhancing the quality of your life. Ensure that you consult your gym trainer so that you can perform the workout in proper form.
The fitness trainer can also help you to choose other variations of the exercise that are easier to perform.