Plank Push-up Row
Description
The plank push-up row is a full-body combination exercise where you perform a push-up holding two dumbbells, then row each dumbbell up to your hip while staying in the plank position. The combined push-pull-stabilize movement trains the chest, back, shoulders, triceps, biceps, and core in one rep — making it one of the most efficient upper-body exercises in any program.
Equipment Required
Plank Push-up Row Instructions
- Place a pair of hexagonal dumbbells on the floor. Hex dumbbells are essential — round ones will roll.
- Get into a high-plank position gripping the dumbbells with hands directly under your shoulders. Set feet wider than hip-width for stability.
- Brace your core hard and form a straight body line from heels to head.
- Perform a push-up by lowering your chest toward the dumbbells, then pressing back up to the high-plank.
- At the top of the push-up, row the right dumbbell up to your right hip by driving your elbow straight back. Squeeze your shoulder blade.
- Keep your hips perfectly level throughout the row — do not rotate or tilt. This is the hardest part.
- Lower the right dumbbell back to the floor under control. Then row the left dumbbell with the same form.
- That is one full rep. Repeat for the desired number of reps. Use moderate weight — form matters more than load.
Plank Push-up Row Form & Visual
Plank Push-up Row Benefits
- Trains push, pull, and core stability in one movement
- Builds the chest, back, shoulders, triceps, biceps, and core simultaneously
- Develops anti-rotation core strength
- Time-efficient combination of multiple exercises
- Exposes left-right strength imbalances on the row
- Works at home with one pair of hex dumbbells
Plank Push-up Row Muscles Worked
- Pectoralis major
- Latissimus dorsi
- Triceps brachii
- Biceps brachii
- Anterior and posterior deltoid
- Trapezius and rhomboids
- Core (anti-rotation, anti-extension)
- Forearms and grip
Plank Push-up Row Variations & Alternatives
- Dumbbell Renegade Row (no push-up)
- Dumbbell Bent Over Row
- Kneeling Push-Up Row (regression)
- Dumbbell Renegade Row to Press
- Single-Arm Plank Push-Up Row
- Plank Row with Knee Touch
- Tempo Plank Push-Up Row
- Push-Up to Side Plank
