Bodyweight Kneeling Push Up Row
Description
The bodyweight kneeling push up row combines a kneeling push up with alternating one-arm rowing motions. From a kneeling plank position, you perform a push up then alternate pulling each arm back in a row pattern. The kneeling base makes it accessible for newer lifters while still building chest, back, and core strength.
Equipment Required
Bodyweight Kneeling Push Up Row Instructions
- Get into a kneeling plank position with hands shoulder-width apart.
- Position your knees on the floor with body in a straight line from knees to head.
- Brace your core and squeeze your glutes.
- Lower your chest to the floor in a kneeling push up.
- Press back up to the starting position.
- Pull your right elbow back in a rowing motion, lifting the hand off the floor.
- Lower the right hand back to the floor.
- Repeat the push up and alternate the rowing arm.
Bodyweight Kneeling Push Up Row Form & Visual
Bodyweight Kneeling Push Up Row Benefits
- Beginner-friendly push and pull combo
- Builds chest, back, and core
- Knees-down version reduces difficulty
- No equipment required
- Time-efficient combo movement
- Useful for full body training
Bodyweight Kneeling Push Up Row Muscles Worked
- Pectoralis major
- Latissimus dorsi
- Triceps brachii
- Rectus abdominis
Bodyweight Kneeling Push Up Row Variations & Alternatives
- Push Up
- Renegade Row
- Plank Row
- Kneeling Push Up
