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Dumbbell Knee Supported Lawnmower Row
A unilateral dumbbell row with knee support on a bench targets lats, rhomboids, and traps to build upper back strength and hypertrophy; includes slight torso rotation for core stability.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Shoulders, Forearms, Lower Back
Accessory Muscles
Abs, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Traps
8/10Mid Traps, Lower Traps
Biceps
6/10Long Head, Short Head
Shoulders
5/10Rear Delts
Forearms
4/10Flexors
Lower Back
3/10Erector Spinae
Abs
2/10Obliques
2/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Adjust based on intensity.
How to Perform
Place a dumbbell on the floor beside a bench. Kneel on the bench with your right knee and hand for support, left foot planted flat, hinge at hips to keep back flat, grasp dumbbell with left hand extended.
- Pull dumbbell toward hip by driving elbow back and squeezing shoulder blade.
- Rotate torso slightly toward the pulling side at the top if comfortable.
- Hold contraction briefly to feel back squeeze.
- Lower dumbbell slowly to full arm extension.
- Switch sides after completing reps.
- Maintain flat back throughout.
Coaching Tips
Form Cues
- Squeeze shoulder blade.
- Elbow drives back.
- Keep back flat.
- Rotate from thoracic spine.
- Control the descent.
Breathing
Inhale as you lower the dumbbell; exhale as you pull it up while bracing your core.
Tempo
3-1-1
Range of Motion
Start with arm fully extended below shoulder; pull until elbow passes torso and dumbbell reaches hip level, then lower to full extension without rounding back.
Safety
Safety Notes
- Avoid if you have hip, knee, or lower back issues.
- Start with light weight to master form.
- Ensure bench is stable to prevent slipping.
- Do not jerk or swing the dumbbell.
Spotting
Spotting not typically required; assist by stabilizing the bench or providing light support on the torso if using heavier weights.
Common Mistakes
- Rounding back during hinge.
- Using momentum to swing weight.
- Excessive lumbar rotation.
- Not fully extending arm.
- Leaning away from working side.
When to Avoid
- Acute lower back pain
- Hip or knee injuries
- Poor core stability
Flexibility Needed
- Adequate hip hinge mobility
- Thoracic spine rotation range
Build Up First
- Mastery of basic hip hinge
- Familiarity with single-arm rows
Also known as
Single Arm Knee Supported Row, Dumbbell Lawnmower Row with Bench, Unilateral Supported Back Row
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