How To Do A Speed Row With A Dumbbell

Dumbbell rows work your back and biceps. If you perform the movement slowly, you increase the time your muscles are under tension and the amount of work they do. When doing a speed row, performing the movement more quickly, you increase the power generated. The wide muscles of your back -- the latissimus dorsi -- provide power in many athletic events, including throwing and grappling. Your biceps are used in climbing and lifting movements.

Step 1

Hold a dumbbell in your right hand. Stand with your left foot a half-step in front of your right foot. Slightly bend both knees.

Step 2

Lean forward and brace your left hand on the weight bench. Your torso should be parallel to the ground. Turn your head as far to your left as possible.

Step 3

Lower the dumbbell until your arm is fully extended. Quickly pull the dumbbell up to the side of your chest. Lower the dumbbell with a smooth, controlled motion. This completes one repetition. Repeat the movement for the desired number of repetitions.

Step 4

Switch the exercise to the left side, holding the dumbbell in your left hand and bracing your right hand on the bench. Perform the movement in the same manner as with the right side for the desired number of repetitions.

Tips and Warnings

When performing speed rows, have a specific goal, such as developing rowing power. If you want to build muscular endurance, perform the speed row for an extended time period, such as at least one minute without stopping. This method will require using a lighter-weight dumbbell. If your goal is to build strength, you should use a dumbbell weight at which your muscles fatigue after no more than 12 repetitions per set. Consult a health-care practitioner before beginning any strength-training program.
Be careful to avoid hitting yourself with the dumbbell at the top of the movement. Keeping your head turned to the side opposite the arm you are rowing with makes it harder for you to cheat by twisting with your back, thereby reducing the effectiveness of the exercise.