How do I perform a speed dumbbell row?

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Wendy Batts
Fitness
Begin by selecting your desired dumbbell weight. Bend at your waist until your chest is at 45-degree angle to ground and hang both arms in front of body with a dumbbell in each hand. In one explosive movement, row the dumbbells back by bringing your thumbs toward your armpits. Squeeze your shoulder blades together and do not to arch your back. Repeat this as fast as possible, with control, for the desired number of repetitions.
 
Kneel with the same knee and hand placed on top of a bench.  Place the opposite foot on the floor and hold a dumbbell in the opposite hand.  Allow this arm to hang down to the ground.  Keeping your back flat, contract your shoulder blades and bend your elbow until your upper arm is parallel to the ground.  Perform as quickly as can be controlled.



 

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