Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Bodyweight Kneeling Push-up Row
Kneeling Cobra Push up
Chest · Hips · Body weight
Kneeling Rotational Push Up
Chest · Waist · Body weight
Bodyweight Standing Fly
Chest · Pectoralis Major Clavicular Head · Body weight
Kneeling Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Description
A kneeling push-up row is a compound exercise that targets the chest, triceps, and back muscles. It combines a kneeling push-up with a row movement to engage multiple muscle groups and increase the intensity of the workout.
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How to do Bodyweight Kneeling Push-up Row
- 01Setup
Start in a kneeling push-up position with hands shoulder-width apart and knees on the floor. Keep a straight line from head to knees.
- 02
Lower your chest toward the floor, keeping elbows at 45 degrees. Press back up to the starting position.
- 03
At the top, shift your weight to one arm and pull the opposite elbow back in a rowing motion, squeezing your shoulder blade.
- 04
Return the hand to the floor. Perform another push-up, then row with the opposite arm.
Tips
- The kneeling position makes this more accessible than the full version while still building pushing and pulling strength.
- Keep your core engaged to prevent sagging through the hips during both the push-up and row.
- Focus on a slow, controlled row rather than jerking the arm up quickly.
Common mistakes
- Letting the hips sag during the push-up puts stress on the lower back; maintain a rigid torso throughout.
- Rotating the torso excessively during the row reduces core training benefit; keep hips as square as possible.
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What muscles does Bodyweight Kneeling Push-up Row work?
Bodyweight Kneeling Push-up Row primarily targets Infraspinatus, Latissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Deltoid Lateral, Deltoid Posterior, Obliques, Rectus Abdominis, Triceps Brachii.
Is Bodyweight Kneeling Push-up Row good for beginners?
Bodyweight Kneeling Push-up Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bodyweight Kneeling Push-up Row?
You need Body weight to perform Bodyweight Kneeling Push-up Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bodyweight Kneeling Push-up Row?
The kneeling position makes this more accessible than the full version while still building pushing and pulling strength. Keep your core engaged to prevent sagging through the hips during both the push-up and row. Focus on a slow, controlled row rather than jerking the arm up quickly.
What are common mistakes when doing Bodyweight Kneeling Push-up Row?
Letting the hips sag during the push-up puts stress on the lower back; maintain a rigid torso throughout. Rotating the torso excessively during the row reduces core training benefit; keep hips as square as possible.
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Free · iPhone only · Available on the App Store