Dumbbell Speed Row
HingebilateralBeginner
Equipment Needed
Dumbbell
Target Muscle Group
Back
Primary Goal
Resistance
Measurable KPI
Weight (Higher is Better)
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Instructions & Biomechanical Cues
1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip, arms fully extended in front of you. 2. Hinge at your hips and slightly bend your knees, keeping your back flat and core engaged. 3. Pull the dumbbells quickly towards your torso, driving your elbows up and squeezing your shoulder blades together. 4. Focus on maintaining a fast tempo while keeping good form, ensuring your elbows stay close to your body. 5. Lower the dumbbells back to the starting position in a controlled manner and repeat for the desired number of repetitions.",
