Bodyweight kneeling push-up row

Category

Back

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Pectoralis Major, Triceps Brachii, Latissimus Dorsi, Rhomboids

Secondary muscles

Deltoids, Rectus Abdominis, Obliques

How to do it

1. Start in a kneeling push-up position with your hands placed slightly wider than shoulder-width apart and your body on the floor.
2. Push up by extending both arms, keeping your knees on the floor. Lift your right hand off the floor, performing a rowing motion by bringing your elbow up towards the ceiling.
3. Return your right hand to the floor and lower your body to the starting position.
4. Repeat alternating sides for the desired number of repetitions.

Form tips

• Engage your core to maintain stability and prevent your hips from sagging during the push-up and row.
• Keep your movements slow and controlled to maximize muscle activation and avoid injury.
• Focus on a full range of motion in both the push-up and the rowing movement to ensure effectiveness.