Lawnmower row exercise also called the dumbbell row workout is responsible for sculpting the V-shape in your back. The workout is popular for building a strong masculine look. In addition, it carves out a well-defined back and arms, shaping a smaller waist for ladies.
The exercise gets its title from the position you assume while lawnmowing a garden. This effectively isolates the shoulder muscles and back muscles causing tension build-up. The muscles burn up to overcome the resistance created consequentially, stimulating muscle growth.
Lawnmower row can help build your upper body by concentrating on your shoulders, upper back, and arms. When your incline your body forwards and hold the dumbbell such that it’s hanging below your torso, the pull of gravity will be high.
When you row the dumbbell back, your muscles will be working against gravity and against the downward pulling force of the weight. This motion enhances the muscular growth of your arms and shoulders and the strength thereof.
Dumbbells intensify the workout, adding a little challenge to its performance.
It is important that you choose a manageable bell’s weight.
Here’s how to do it:
- Find a bench and a dumbbell.
- Bend your left knee and support it on the bench then bend over to support your upper body with your left arm on the bench.
- With your back straight, Pick the dumbbell which is adjacent to the bench and row it towards your torso. Pull the dumbbell to the point your upper body is forced to bend. lower the barbell back to the ground.
- For the right arm, repeat the move for 10 reps then switch to the left arm.
- See that you’re breathing in and breathing out is flawless and that you are not holding in air.
WHAT MUSCLE GROUPS DOES LAWNMOWER ROW WORK?
The exercise targets the following muscle groups.
Leaning forward to do the rows requires the input of your lower back. As such, the muscles at the region get a good workout as you train.
While bending, the muscles contract isometrically to hold the upper body in good position.
The deltoid muscle forms the larger part of the shoulders. It is a big triangular muscle with three heads: lateral deltoid, anterior deltoid, and posterior deltoid.
These muscles are most active during the bell’s raise motion- when pulling the bell upwards. This increases posterior delt activation.
The deltoid muscle helps to stabilize the shoulder joint and to elevate the arm. They play an important role to support the humerus and prevent injuries when carrying bulky loads.
The trapezius muscle is a wide muscle that starts from the back of your neck, across your shoulders, and extends to the middle of your back.
Trapezius muscles work together to retract your shoulder blades. They are postural and active movement muscles used to tilt and turn the head and neck, steady the shoulders and twist the arms.
BENEFITS OF LAWNMOWER ROW
BUILDS BACK MUSCLE STRENGTH, SIZE, AND POWER
Lawnmower row puts a lot of tension on the back muscles for a longer period and an even greater range of the motion of the raise. This builds up a lot of power, size, and muscles on the back muscles.
The workout also improves posture by strengthening the muscles of the upper back that are responsible for support and maintaining a proper arch in your lower back
IMPROVES MUSCULAR ENDURANCE, MOBILITY, AND FLEXIBILITY
Due to the shoulder and arm movement when lifting the dumbbell, the lawnmower row workout can enhance your mobility and flexibility in performing day-to-day physical activities like carrying, and pulling shopping cart.
The rowing movement also improves the flexibility of your upper body.
IMPROVES COORDINATION AND BALANCE
The workout enhances the muscular strength of your back, arms, and shoulders thereby assisting the muscles to rapidly adapt to positional changes.
When your back muscles are activated, they work together with the core muscles to enhance your stability and balance. The flexibility and strength of your shoulders and arms guarantee better coordination.
ALTERNATIVES TO LAWNMOWER ROW
There are great alternatives to the exercise, such as:
T-bar rows are as popular and similar to the lawnmower rows as the workout targets the same muscle groups. However, for T-bar rows, there’s little stress on your lower back.
The workout is intensive and induces a lot of tension on the target muscles stimulating muscle growth.
BAND SIDE LATERAL RAISE
The band side lateral raise workout primarily targets the shoulder muscles. To do it, stand up straight with your feet spread apart, then with the right, step on the resistance band and hold the other end of the band with your right arm.
Pull the band laterally up to the level of your shoulders then back it down. Make 12 reps then switch to the left hand and leg.
LATERAL RAISE HOLD
The lateral raise hold effectively targets the back and shoulder muscles by generating a lot of tension on the muscles.
Increasing the time in which you hold the bell up increases isometric tension on the muscles. Because your muscles are put up to resistance and tension, they grow significantly.
The lateral raise workout can be used as a muscular endurance workout, moreover, it improves mobility and stabilizes the back and shoulder muscles.
LAWNMOWER ROW MISTAKES TO AVOID
To achieve the maximum effect from the workout then you have to avoid the following:
AVOID ARCHING YOUR LOWER BACK
A common mistake to lawnmower rows is arching back while working out. Arching your back adds unnecessary pressure to your spine. Try as much to maintain the ideal posture i.e., a flat and straight back. This will help you prevent any strain on your lower back that could potentially cause injury.
AVOID HEAVY DUMBBELL WEIGHTS
Since the lawnmower row isolates the shoulder muscles, it is recommended that you only use the weight that your strength can sustain.
Otherwise, you may put your muscles to a lot of strain which may cause back pain.
AVOID RAISING THE DUMBBELL TOO FAST
Avoid raising the dumbbell too quickly through the raise. Raising the dumbbell too quickly prevents the target muscles from coming into play in the workout.
Rather, your arm’s momentum takes a big chunk in completing the raises. The raise should be performed at a slower speed to ensure that you are working the target muscles.
You don’t want to rush through the workout to maximize the gains.
Lawnmower row is an advanced workout that has significant benefits to your body strength training. It is imperative to do it with a proper form that you may gain the most out of it.