Dumbbell Lawnmower Row — how to, muscles worked, alternatives

How to do the Dumbbell Lawnmower Row

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

Full technique — 7 steps

Stand with your feet wide and hold a dumbbell in one hand.
Hinge forward and rest your free forearm on the same-side thigh just above the knee.
Let the dumbbell hang straight down between your knees with your spine neutral.
Tighten your stomach and set your shoulders down away from your ears before rowing.
Row the dumbbell toward your hip by driving your elbow up and back.
Lower the dumbbell until your arm is straight again without twisting your torso or losing your hinge.
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

Compared with similar variants

	Dumbbell Lawnmower Row	Barbell Bent Over Row	Single Arm Dumbbell Row	Seated Machine Row
Level	Beginner	Intermediate	Beginner	Beginner
Technique to learn	easy	moderate	moderate	easy
How tiring	moderate	high	moderate	moderate
Lower back	low	high	low	—
Hip	low	low	—	—
Equipment	Dumbbells	Barbell	Dumbbells, Flat bench	Seated row machine

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

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

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 Beginner
This exercise Dumbbell Lawnmower Row Beginner
Harder Single Arm Dumbbell Row Beginner
Harder Alternating Dumbbell Pendlay Row Intermediate

Too hard for now? Start with the Seated Machine Row.

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.