Bodyweight Kneeling Push-Up Row
Gym Exercise Card
Equipment
The Bodyweight Kneeling Push-Up Row is a beginner-friendly exercise that combines an upper-body push with a core-stabilizing move. Ideal for developing chest, shoulder, and core strength, this exercise helps improve balance while engaging your muscles in a dynamic way by raising one arm during the push-up.
How to do it
- Begin on your knees, placing your hands on the floor slightly wider than shoulder-width apart.
- Lower your body into a push-up, keeping your core engaged and back straight.
- As you push up to the starting position, lift one hand off the ground, extending your arm toward the ceiling to perform a row.
- Pause briefly, then return your hand to the ground, maintaining stability.
- Repeat the movement, alternating raised arms with each push-up.
Muscles worked
Primary Deltoid Anterior Pectoralis Major Sternal Head Triceps Brachii
Secondary Rectus Abdominis Serratus Anterior
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