Exercise Technique- Pushup Row

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Today I am bringing you a combo exercise that has some huge benefits.

The pushup row challenges core stability and upper body strength.

You not only get the effects of a deep pushup, but the body must resist rotation when performing the row.

The Setup

-Get into a pushup position with two dumbbells.

-The feet should be wider than a normal pushup.

-The hands may also be a touch narrower to enhance stability.

-The torso should be in a straight line.


The Pushup

-The spine should stay neutral and the hips shouldn’t get too high or too low.

-Due to the nature of the exercise, the elbows will be closer to the sides of the body than a normal pushup.

– Get as deep as you can with the pushup and finish at the top of the pushup.

The Row

The row is the part of the exercise where things can go south. This is when stability is decreased and it takes some extra effort not to rotate.

-Make sure the feet are wider than shoulder width.

-Row one dumbbell, initiating the movement from the shoulder blades.

-Brace the core to avoid shifting side to side.

-Row both arms and then perform another pushup.

The Benefits

This is an awesome exercise for a number of reasons.

First, it is a pushup. Pushups are very challenging and are a great upper body exercise.

Pushups allow the scapulae to move and are a closed chain exercise. Having the hands fixed, with the upper body moving, creates stability in the joints. This means that it is a friendlier choice for the shoulder.

Second, it is a row. Rows are necessary for developing the rhomboids.

Most people are far too dominant in the front of the body. The rhomboids get ignored and therefore get weak. When the rhomboids are weak, the shoulder blades become at risk for dysfunction.

Lastly, they’re challenging. Grab a piece of humble pie because you are not going to be rowing the 80’s with this exercise.

Give the pushup row a try and make sure the upper body stays still.

If you are moving back and forth, up and down; the exercise will lose its value.

Start with the 20’s and start using this exercise to complement your upper body work.