# Dumbbell Lawnmower Row

A one-arm dumbbell row from a wide, bent-over stance with the free forearm resting on the thigh. Targets the lats and upper back without a bench.

- Beginner · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-knee-lawnmower-row/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-lawnmower-row/

## Muscles worked

- Lats: 9/10
- Upper back: 7/10
- Rear delts: 6/10
- Rhomboids: 5/10
- Biceps: 5/10
- Forearms: 4/10

## How to do the Dumbbell Lawnmower Row

1. Stand wide, hinge forward, and rest your free forearm on your thigh.
2. Let the dumbbell hang straight down between your knees.
3. Pull the weight up toward your lower ribs or hip, driving your elbow back.
4. Straighten your arm back down slowly – repeat on one side.
5. Switch sides and repeat the row for an even workout.

### Full technique — 7 steps

1. Stand with your feet wide and hold a dumbbell in one hand.
2. Hinge forward and rest your free forearm on the same-side thigh just above the knee.
3. Let the dumbbell hang straight down between your knees with your spine neutral.
4. Tighten your stomach and set your shoulders down away from your ears before rowing.
5. Row the dumbbell toward your hip by driving your elbow up and back.
6. Lower the dumbbell until your arm is straight again without twisting your torso or losing your hinge.
7. Complete all reps on one side, then switch arms and match the same number of reps.

## Common mistakes

- Twisting the torso to finish reps
- Shrugging the shoulder at the top
- Cutting off the bottom stretch
- Standing up during each rep
- Jerking the weight out of the bottom

## Form cues

- Pull toward your hip
- Drive elbow up and back
- Keep chest square
- Let the lat stretch
- Shoulder away from ear

## How much to do

- **Strength** (good fit): 3–4 sets of 5–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Kettlebell Gorilla Row](https://seto.fit/exercises/kettlebell-gorilla-row/), [Kettlebell Row](https://seto.fit/exercises/kettlebell-row/)
- **Weight plates**: [Alternating Plate Row](https://seto.fit/exercises/alternating-plate-row/)
- **Barbell**: [Single Arm Landmine Row](https://seto.fit/exercises/single-arm-landmine-row/), [Chest Supported Barbell Row](https://seto.fit/exercises/chest-supported-barbell-row/)
- **Cable machine**: [Cable Bent Over Row](https://seto.fit/exercises/cable-bent-over-row/), [Floor Seated Cable Row](https://seto.fit/exercises/floor-seated-cable-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Seated Machine Row](https://seto.fit/exercises/seated-machine-row/) — Beginner
- **This exercise: Dumbbell Lawnmower Row — Beginner**
- Harder: [Single Arm Dumbbell Row](https://seto.fit/exercises/dumbbell-single-arm-row/) — Beginner
- Harder: [Alternating Dumbbell Pendlay Row](https://seto.fit/exercises/alternating-dumbbell-pendlay-row/) — Intermediate

## Quick answers

### What muscles does the Dumbbell Lawnmower Row work?

Primary: Lats 9/10, Upper back 7/10. Also works: Rear delts 6/10, Rhomboids 5/10, Biceps 5/10, Forearms 4/10.

### Which joints does the Dumbbell Lawnmower Row load?

Lower back: low, Hip: low, Shoulder: low, Elbow: low.

### When should I do the Dumbbell Lawnmower Row in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.

### How many sets and reps of the Dumbbell Lawnmower Row?

Strength: 3–4 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Lawnmower Row?

Kettlebell: Kettlebell Gorilla Row, Kettlebell Row. Weight plates: Alternating Plate Row. Barbell: Single Arm Landmine Row, Chest Supported Barbell Row. Cable machine: Cable Bent Over Row, Floor Seated Cable Row.

### What is an easier version of the Dumbbell Lawnmower Row?

Seated Machine Row (Beginner).

### What is a harder version of the Dumbbell Lawnmower Row?

Single Arm Dumbbell Row (Beginner), Alternating Dumbbell Pendlay Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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