Elevated Push-Up with Pullback Row
The Elevated Push-Up with Pullback Row is a compound exercise that mainly works the chest, back, triceps and core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Elevated Push-Up with Pullback Row Muscles Worked
Primary
Chest (pectoralis major, sternal head); Lats (latissimus dorsi); Triceps (triceps brachii); Abdominals (rectus abdominis)
Secondary
Front Shoulder (anterior deltoid)
How to do the Elevated Push-Up with Pullback Row
Setup
Place two yoga blocks on the floor, spaced at about shoulder-width apart. Assume a high plank position with your hands resting firmly on the blocks, arms extended.
Performing the Push-Up
While maintaining a rigid, straight line from your head to your heels (ensure your core is fully engaged to prevent your hips from sagging), lower your body by bending your elbows.
Go down until your chest is near the level of the blocks.
Push back upward to the starting high plank position.
Performing the Row
From the top of the push-up position, transfer your weight onto one hand while keeping your balance stable.
Keeping your torso parallel to the ground and avoiding hip rotation, lift the opposite hand and pull your elbow toward the ceiling, tracing the path of your ribcage, as if performing a row.
Return the hand back to the block.
Complete the push-up again, then perform the row on the opposite side.
Tips for Success
Stability is Key: If you feel your hips rotating during the row, widen your feet slightly to create a more stable base.
Control: Perform the row slowly to ensure you are engaging your back muscles rather than using momentum.
Elevated Push-Up with Pullback Row FAQs
What muscles does the Elevated Push-Up with Pullback Row work?
The Elevated Push-Up with Pullback Row mainly works the chest, back, triceps and core, with help from the shoulders. The main muscles are the pectoralis major, latissimus dorsi, triceps brachii and rectus abdominis.
What equipment do you need for the Elevated Push-Up with Pullback Row?
None. The Elevated Push-Up with Pullback Row is a bodyweight exercise, so you can do it anywhere.
Is the Elevated Push-Up with Pullback Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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