One Arm Pull Back (A.K.A LawnMowers)

One Arm Pull Back is a great exercise for anyone who is tall and has to modify your workouts to be able to do them.

This exercise works the rear head of the shoulder. It can be done during shoulder workouts or back workouts.

How To Do One Arm Pull Back

  • Standing with your feet shoulder with apart, Put the middle of the band under one foot. (You can make the band longer or shorter depending on the strength you are loooking for.)
  • Take one step back with the free foot in a lung position.
  • Use the one arm (opposite of your lunged foot) and pull back until your arm stops by your side.
  • Hold for one second
  • With applied tension, slowly return the arm back to starting position.

For best Results:

Strength Training: 3 Sets X 10-12 Reps

Muscle Building: 4-5 Sets X 8-10 Reps

If you are looking for a Cardio workout, increase the Reps to 20-30 range.

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