Push-Up Row
Push-Up Row: Build strength & stability! Combines push-ups with dumbbell rows for a full-body workout.
The Push-Up Row is a compound exercise that mainly works the chest and back, with help from the triceps. You'll need: dumbbells.
Required Equipment
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)
Push-Up Row Variations and Alternatives
How to do the Push-Up Row
Start in a high plank position with your hands on two dumbbells placed shoulder-width apart on the floor. Your feet should be set wide apart to provide stability.
Ensure your body forms a straight line from your head to your heels, engaging your core and glutes to keep your hips stable.
Perform a push-up by lowering your chest towards the floor, keeping your elbows close to your body. Lower until your chest is just above the ground.
Push back up to the starting plank position, making sure to maintain a straight body line without sagging or piking at the hips.
Once at the top, perform a row by pulling one dumbbell up towards your ribcage while keeping the other hand planted on the floor. Your torso should remain as square to the ground as possible; resist the urge to twist your body open towards the side you're rowing.
Lower the dumbbell back to the ground and return to the starting plank position.
Repeat the push-up and then perform a row with the other arm.
Continue to alternate rows with each arm after every push-up for the desired number of repetitions and sets.
Important Notes:
Always warm up before starting your workout to prepare your muscles and joints for the exercise.
Select a weight that allows you to perform the exercise with good form while still challenging your muscles.
Keep the movement controlled, especially when returning the dumbbells to the floor to avoid injury.
If the exercise is too difficult with added weights, you can perform it without dumbbells until you build up sufficient strength.
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Push-Up Row FAQs
What muscles does the Push-Up Row work?
The 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 Push-Up Row?
Dumbbells.
Is the 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 Push-Up Row go on?
It belongs on push day in a push/pull/legs routine.
What are some Push-Up Row variations and alternatives?
Similar exercises include the Bodyweight Kneeling Push-Up Row, Dumbbell Elevated Push-Up, Dumbbell Pass Through Push-Up Plank and Dumbbell Renegade Row Walk.
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