Dumbbell Push-Up Row With Core Hold 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Push-Up Row With Core Hold is a challenging full-body exercise that targets the chest while also engaging multiple secondary muscle groups, including the triceps, shoulders, lats, upper back, and abs. This movement combines a push-up with a rowing motion and a core hold, making it a great compound exercise for building upper body strength, improving stability, and enhancing core endurance. By using dumbbells, it increases the intensity of both the push and row portions, engaging the stabilizer muscles for a more effective workout. The isometric core hold adds an extra layer of difficulty, requiring strength and control to maintain proper form throughout the movement.
How to Perform
Begin by positioning a pair of dumbbells on the floor, ensuring they are slightly wider than shoulder-width apart.
Get into a push-up stance with your hands gripping the dumbbells, keeping your body in a straight line from head to heels.
Lower yourself down toward the floor, maintaining control, then pause briefly at the bottom before pushing back up to the starting position to complete one push-up.
Once you're back in the starting position, row one dumbbell up towards the side of your chest by bending your elbow and pulling the dumbbell upwards, focusing on squeezing your upper back muscles.
Pause briefly at the top of the row, then lower the dumbbell back to the floor.
Repeat the same rowing movement with the opposite arm.
This completes one full repetition.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your body in a straight line from head to heels to maintain proper form.
Grip the dumbbells firmly and position them slightly wider than shoulder-width apart.
Perform the push-up with controlled movement, lowering your body slowly to the floor.
Engage your core throughout to prevent lower back strain and improve stability.
When rowing the dumbbell, keep your elbow close to your body and pull it towards your chest.
Pause at the top of the row to fully activate the upper back and lats.
Alternate rows with each arm, ensuring even movement on both sides.
Avoid using momentum; focus on slow, controlled reps to maximize muscle engagement.
Perform the exercise with smooth transitions between the push-up and row for fluid movement.
Complete 3 sets of 10 reps, ensuring good form and technique for each repetition.
How Not to Perform
Avoid letting your lower back sag: Keep your body in a straight line from head to heels. Sagging your lower back can strain your spine and reduce the engagement of your core, leading to potential injuries.
Don’t rush through the push-up: Lower yourself slowly and with control. Rushing the push-up reduces chest activation and may cause you to use momentum, leading to ineffective training.
Don’t use momentum during the row: Pull the dumbbell with a controlled motion, focusing on your upper back and lats. Jerking the dumbbell up with momentum can strain your shoulders and reduce the effectiveness of the row.
Avoid flaring your elbows too wide: Keep your elbows close to your body while performing both the push-up and row. Flaring them out excessively can place unnecessary stress on your shoulders and decrease chest engagement.
Don’t neglect your core: Engage your core throughout the exercise. Failing to do so can cause instability and lower back strain. Keeping your core tight will also help you maintain good posture during the push-up and row.
Don’t perform uneven rows: When rowing each dumbbell, ensure both sides are performed with equal control. Lifting one dumbbell with more force than the other can lead to muscle imbalances and reduce the effectiveness of the exercise.
Avoid dropping your hips: Keep your hips level with your body to prevent them from sinking toward the floor. Dropping your hips can reduce the activation of your glutes and core, making the exercise less effective.
Don’t rush the transition between movements: Focus on smooth, controlled transitions between the push-up and row. Jerky movements can lead to loss of form, wasting energy, and reducing the focus on the target muscles.
Don’t neglect proper hand placement: Ensure your hands are firmly gripping the dumbbells and placed in a stable position to avoid instability during the push-up or row. Improper hand placement can affect your form and increase the risk of wrist strain.
Avoid shallow push-ups: Lower your body all the way down during the push-up, ideally until your chest almost touches the ground. Shallow push-ups limit chest activation and make the movement less effective.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
