G

Dumbbell Push Up with Row

5/5
1 votes
Dumbbell Push Up with Row

Dumbbell Push Up with Row: A Full-Body Exercise for Strength and Definition

If you're looking to take your fitness routine to the next level, incorporating compound exercises is a great way to challenge your muscles and achieve maximum results. One such exercise that targets multiple muscle groups simultaneously is the Dumbbell Push Up with Row. This exercise not only engages your chest, arms, and core, but it also works your upper back, shoulders, and even your legs. In this comprehensive guide, we will break down the proper form and technique for performing the Dumbbell Push Up with Row, along with its benefits and variations. Let's dive in and discover how this exercise can help you achieve a stronger and more defined physique.

Form and Technique

To perform the Dumbbell Push Up with Row, you will need a set of dumbbells and a stable surface, such as a yoga mat or an exercise bench. Follow these steps to execute the exercise correctly:

  1. Start by placing the dumbbells on the ground shoulder-width apart, with your hands gripping the handles.
  2. Assume the push-up position, with your hands directly beneath your shoulders and your body in a straight line from head to toe.
  3. Lower yourself towards the ground, maintaining a controlled and slow descent until your chest is just above the floor.
  4. As you push yourself back up to the starting position, lift one dumbbell off the ground and pull it towards your chest, keeping your elbow close to your body.
  5. Lower the dumbbell back down to the ground and repeat the row with the other arm.
  6. Repeat the push-up and row combination for the desired number of repetitions.

It is important to maintain proper form throughout the exercise. Engage your core, keep your back straight, and avoid arching or sagging your hips. Focus on controlled movements and feel the burn in each targeted muscle group. If you're new to this exercise, start with lighter dumbbells or no weights at all, gradually increasing the resistance as you become more comfortable and proficient.

Benefits of Dumbbell Push Up with Row

Incorporating the Dumbbell Push Up with Row into your fitness routine offers numerous benefits, including:

1. Increased Upper Body Strength: This exercise targets your chest, shoulders, and arms, helping build strength and definition in these areas. Regularly performing the Dumbbell Push Up with Row can lead to improved pushing and pulling strength, making everyday tasks and other workouts easier.

2. Enhanced Core Stability: The push-up component of this exercise engages your core muscles, including your abdominals and lower back. Strengthening your core helps improve overall stability and balance, reducing the risk of injuries and improving posture.

3. Improved Upper Back and Shoulder Strength: The rowing movement in this exercise targets your upper back and shoulders, specifically the rhomboids, trapezius, and deltoid muscles. Strengthening these muscles can help alleviate tension and improve posture, preventing shoulder and neck pain.

4. Increased Calorie Burn: Compound exercises like the Dumbbell Push Up with Row engage multiple muscle groups simultaneously. This results in a higher calorie burn during the exercise and an increased metabolic rate throughout the day, aiding in weight loss and body fat reduction.

5. Versatility and Convenience: The Dumbbell Push Up with Row can be modified and performed in various settings, making it suitable for both beginners and advanced fitness enthusiasts. It can be done at home, in the gym, or outdoors, requiring minimal equipment.

Variations and Progressions

Once you have mastered the basics of the Dumbbell Push Up with Row, you can challenge yourself and further enhance the exercise by trying these variations:

1. Elevated Push Up with Row: Place your feet on an elevated surface, such as an exercise bench or a step, while performing the exercise. This increases the difficulty and adds an extra challenge to your core and upper body.

2. Single-Arm Dumbbell Push Up with Row: Perform the push-up and row combination using only one arm at a time, while keeping the other arm extended and stable. This variation intensifies the workload on the working arm, requiring more stability and control.

3. Plyometric Dumbbell Push Up with Row: Instead of performing a regular push-up, explode off the ground with enough force to lift both hands off the floor. Add the row immediately after landing back in the push-up position. This explosiveness adds an element of plyometrics to the exercise, increasing power and strength.

Conclusion

The Dumbbell Push Up with Row is a versatile and challenging exercise that targets multiple muscle groups to improve upper body strength, core stability, and posture. By incorporating this exercise into your fitness routine and progressing through various variations, you can achieve a well-rounded and defined physique. Remember to always prioritize proper form and technique to minimize the risk of injuries and maximize the benefits. So, grab your dumbbells and get ready to push your fitness boundaries with the Dumbbell Push Up with Row!

see alternatives exercises

see other exercises

Rear Lateral Raise
 
exercise for SHOULDERS with DUMBBELL
Crunch With Toe Touch
 
exercise for ABS with NO EQUIPMENT
Swiss Ball Side Crunch
 
exercise for ABS with EXERCISE BALL
Medicine ball toe touch
 
exercise for ABS with MEDICINE BALL
Spiderman Plank Crunch
 
exercise for SHOULDERS, CHEST, ARMS, BACK, ABS with NO EQUIPMENT
Medicine Ball Squat
 
exercise for ARMS, GLUTES AND HAMSTRINGS, QUADS, CALVES with MEDICINE BALL
Close Grip Dumbbell Bench Press
 
exercise for SHOULDERS, CHEST, TRICEPS with DUMBBELL, BENCH

Gyms and fitness

If you're looking for a gym, fitness club or yoga studio, you've come to the right place.

You can find information about gyms in your area. Browse catalog of gyms and find gyms with classes which are you looking for.

On gym page you can find simple information like address, phone or website. You can find list of available classes. You can check availability of personal training or small group classes. On place page you can also see information about open hours.

You can find gyms near you with amenities, courts, studios and equipments.

Use our map to find gym at your city or district.

Workout center

In Gym Navigator you can find list of exercises with movies for many body parts.

You can browse exercises catalog and find exercises the best of you.

You can also find exercises grouped into workout plans, which you can use to improve you body. Each routine show you exercises one by one and give you possibility to count you progress and count down rest time.