How to do a push-up row
About push-up row
TIER
4
DIFFICULTY
untrained
EQUIPMENT
dumbbell
TARGET MUSCLES
chest, back, biceps, triceps, frontShoulder, rearShoulder, lateralShoulder
Instructions for Proper Form
Setup:
- Dumbbell Placement: Place two dumbbells on the floor, shoulder-width apart.
- Starting Position: Get into a push-up position with your hands on the dumbbells. Your body should be straight from head to heels, core engaged.
The Lift:
- Push-Up: Lower your chest towards the floor, bending your elbows and keeping them close to your body.
- Push Back Up: Press up explosively, returning to the starting position.
- Row: Shift your weight to one arm and row the dumbbell up towards your chest, keeping your elbow close to your body.
- Lower Dumbbell: Slowly lower the dumbbell back to the floor.
- Repeat on Other Side: Perform a push-up, then row with the other arm.
Tips:
- Alternate Arms: Row with one arm at a time to maintain balance and stability.
- Maintain Form: Keep your body in a straight line throughout the movement. Avoid rotating your hips or letting your back sag.
- Breathing: Exhale as you push up and row, inhale as you lower down.
- Variations: You can increase the difficulty by elevating your feet on a bench or box.