Plank Push-Up Row

Muscles worked

Setup

1. Place two hex-shaped dumbbells on the floor shoulder-width apart.
2. Grip the handles and assume a high plank position with your shoulders stacked directly over your wrists.
3. Set your feet wider than shoulder-width to provide a stable base and prevent hip rotation.
4. Engage your glutes and core to create a rigid line from head to heels.

How to do it

1. Inhale and lower your chest toward the floor, keeping elbows at a 45-degree angle to your torso.
2. Exhale and press back up to the plank, then row one dumbbell to your hip while keeping the elbow tucked.
3. Lower the weight with control, then repeat the row on the opposite side.
4. Maintain a steady 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up) for the push-up phase.

Form checklist

• Keep your hips parallel to the floor; do not let them tilt or rotate during the row.
• Avoid arching your lower back or sagging your hips.
• Keep your neck neutral by looking at a spot on the floor about 6 inches in front of your hands.
• Ensure the stationary hand is pressing firmly into the floor for stability.

Pro tips

• Drive your heels back and squeeze your quads to create total-body tension, which makes the rowing phase more stable.
• Think about pulling the dumbbell toward your hip rather than your chest to better engage the lats and minimize trap involvement.

Make it harder

• Narrow your foot stance to decrease your base of support, forcing the core to work harder to prevent rotation.
• Perform a push-up between every single row (Push-up, Row L, Push-up, Row R) to increase the metabolic demand and chest volume.

Frequently asked

What muscles does the plank push-up row work?

The plank push-up row primarily targets the abs, lats, obliques, pectorals, and trapezius, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the plank push-up row?

The plank push-up row uses dumbbell.

Is the plank push-up row good for beginners?

The plank push-up row is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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