Bodyweight Kneeling Push-up Row Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Rectus Abdominis, Deltoid Posterior, Biceps Brachii, Obliques, Deltoid Lateral, Trapezius, Lats, Infraspinatus, Deltoid Anterior, Triceps Brachii, Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Kneeling Row Push-up
How to: Bodyweight Kneeling Push-up Row
- Start in a kneeling plank position with your hands under your shoulders.
- Lower yourself into a push-up, keeping your elbows close to your body.
- As you push up, row one arm towards your waist, engaging your back muscles.
- Alternate arms with each rep, maintaining a steady and controlled motion.
Common Mistakes
- Letting your hips sag or rise too high during the exercise.
- Failing to control the movement, leading to jerky motions.
- Not fully extending or contracting the arms during the row.
Modifications
- Perform the exercise from a higher elevation, such as a table or bench, if needed.
- Use a wider stance to increase stability during the exercise.
Tips
- Keep your core tight during the row to maintain proper body alignment.
- Avoid twisting your torso; keep your hips stable throughout the movement.
- Focus on engaging the target muscles, especially when pulling up.
Bodyweight Kneeling Push-up Row Alternatives
Tags
chest
strength
core
body weight
push-up
row