The lawnmower pull is a one-arm rowing movement done in a split stance, a bit like pulling the cord to start a lawnmower. With one hand resting on your front thigh, you reach the other hand down toward that knee, then pull the elbow up and back while your upper body turns with it. It works the muscles around the shoulder blade, and once the twist is added, the muscles at the sides of your trunk (obliques). The video does it without a weight.

How to do the lawnmower pull

Stand with one foot a step in front of the other for balance. Bend your knees a little and lean your upper body slightly forward from the hips, keeping your back straight.
Rest the hand on the same side as your front leg on that thigh, just above the knee, to support your upper body.
Let your other arm hang down and reach it across toward your front knee.
Pull that elbow up and back past your side, bending it as it goes, as if you were starting a lawnmower. Your shoulder blade draws in toward your spine.
Lower the arm back toward the knee under control and repeat. Once the pull feels easy, let your chest and shoulders turn toward the pulling side as the elbow goes back, then turn back as the arm comes down.
When the set is done, swap your feet and hands and work the other side.

What you should feel

Work between your shoulder blades and at the back of the shoulder on the pulling side. With the turn added, the muscles along the side of your trunk join in. Your lower back should feel steady, not sore.

Common mistakes

Rounding your back as you reach down to the knee.
Yanking the arm back fast instead of pulling smoothly.
Shrugging the shoulder up instead of drawing the shoulder blade back.
Forcing the turn further than your back is happy with.

How often

Many programs use 2 to 3 sets of 10 to 15 smooth pulls on each side, 3 to 5 days a week, with no weight to begin with. Your physio will adjust this, including when to add a light weight.

Stop and check with your physio if

A sharp pain in your back as you lean forward or turn.
Pain that shoots from your back into a buttock or down a leg.
A sharp catch in the shoulder or across the shoulder blade as your elbow comes back.
Tingling or numbness in the arm or hand.
Pins and needles in your arm or hand that do not go away after you stop, or part of your arm or hand goes numb. Get medical advice the same day. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
A sudden pop or snap at the front of your elbow, sudden sharp pain there, or the muscle at the front of your upper arm bunches up or changes shape. Stop and go to an urgent care center or emergency department the same day, even if you can still bend the elbow, as this can be a torn biceps tendon.

From the clinic

The woman in the video pulls with an empty hand, and that is the usual place to start. Once the movement is smooth, your physio may give you a light dumbbell or a band to pull against. If the split stance feels wobbly, stand beside a kitchen counter and rest your supporting hand on it instead of your thigh.

Leaning forward while you turn and pull loads the spine, and a weight in your hand adds to that. If you have low bone density (osteoporosis) or have had a fracture in your spine, check with your physio before you add the twist, and again before you hold any weight. They may keep the turn small or leave it out. Ask first as well if your back is sore at the moment, or after back or shoulder surgery. For a pull with no twist, the resistance band row is done standing upright, and the bent-over band row keeps the lean but not the turn.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Lawnmower pull