The Lawnmower is a good way to perform rows without equipment beyond a single dumbbell, and without placing undue pressure on your spine and lower back. Because of the one-handed nature of the exercise, it also activates a conditioning aspect to the exercise not found in many traditional weightlifting exercises.
Online Personal Training Video: The Lawnmower
How To Do It
1. Straddle a dumbbell, with your feet wider than shoulder width.
2. Lower your hips slightly, as if you were squatting, but not quite as deeply. You want your knees bent at about a 120-degree angle, with a forward lean.
3. Place your left elbow/forearm on your left thigh, toward your knee.
4. Grasp the dumbbell with your right hand. Let your arm hang straight down
5. Rotate your torso as you pull your right arm up until the dumbbell reaches your ribcage, activating your major back muscles and biceps, as if you were starting a lawnmower (hence, the name).
6. Lower to the starting position and repeat.
Online Personal Trainer Tips
1. Keep your back flat and your abs tight.
2. Imagine pulling with your back muscles first, followed by your biceps.
3. Stop when you can no longer perform the exercise with a full range of motion.
