Bodyweight Kneeling Push-Up Row
Kneeling push-up meets row! Build upper body & core strength with this modified move. Easier than a standard push-up, but still challenging!
The Bodyweight Kneeling Push-Up Row is a compound exercise that mainly works the chest and back, with help from the triceps. No equipment needed: it uses just your bodyweight.
Bodyweight Kneeling Push-Up Row Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
Secondary
Triceps (triceps brachii); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Bodyweight Kneeling Push-Up Row Variations and Alternatives
How to do the Bodyweight Kneeling Push-Up Row
Initial position: Start in a kneeling position with your knees on the ground and hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your knees to your head.
Core engagement: Engage your core to keep your body stabilized throughout the movement.
Descent: Lower your body towards the ground by bending your elbows until your chest is just above the floor.
Push-up: Push through your palms to extend your elbows and return to the starting position.
Row motion: Once you're back in the starting position, shift your weight slightly to one side and lift the opposite hand, bending at the elbow and pulling your hand towards your rib cage to engage the upper back muscles, mimicking a rowing motion.
Hand placement: Lower the lifted hand back to the ground and repeat the push-up followed by the rowing motion on the other side.
Repetition: Continue alternating the push-up with the kneeling row for each side for the desired number of repetitions, making sure to keep your movements controlled and your body stable.
Tips: Keep your movements controlled and consistent to maximize muscle engagement and ensure safety. Make sure to breathe out as you push up and in as you lower down. Avoid locking your elbows out completely at the top of the push-up to maintain tension in the muscles. Don’t let your lower back sag or your hips lift too high. Keep a neutral spine throughout the exercise.
Bodyweight Kneeling Push-Up Row FAQs
What muscles does the Bodyweight Kneeling Push-Up Row work?
The Bodyweight Kneeling Push-Up Row mainly works the chest and back, with help from the triceps. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Bodyweight Kneeling Push-Up Row?
None. The Bodyweight Kneeling Push-Up Row is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Kneeling Push-Up Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Kneeling Push-Up Row go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Kneeling Push-Up Row variations and alternatives?
Similar exercises include the Alternating Battle-Rope Wave with Kneeling Get, Chest & Knee Push-Up Pullback, Kneeling Clock Push-Up and Kneeling Cobra Push-Up.
Training calculators
Work out the numbers behind your training before your next session.