The dumbbell push up with row is a compound floor exercise performed in a plank on two dumbbells, alternating a push up with a single-arm row, that trains the chest, back and core. Compared with the renegade row, which only rows, it adds a full push up between rows, so one rep pushes and then pulls while the trunk resists rotation on a single arm. The dumbbells also raise the hands, so the push up runs slightly deeper than a floor push up. Lifters program it as a conditioning finisher or a full-upper-body accessory in a circuit.
What Muscles Does the Dumbbell Push Up with Row Work?
- Primary: Pectoralis major, latissimus dorsi
- Secondary: Triceps brachii, posterior deltoids, rhomboids, biceps brachii
- Tertiary: Obliques, rectus abdominis, gluteus maximus, forearm flexors
How Do You Set Up for the Dumbbell Push Up with Row?
Place two hex dumbbells on the floor slightly wider than shoulder width, handles parallel to your body. Grip the handles and set a high plank with your feet wider than your hips for a stable base, hips level with your shoulders and your gaze at the floor just ahead of your hands. Stack the shoulders over the dumbbells, squeeze your glutes and brace your trunk before the first rep.
How Do You Perform the Dumbbell Push Up with Row?
- Lock the plank with shoulders over the dumbbells, feet wide and the hips level.
- Lower your chest between the dumbbells by bending the elbows, keeping them at about 45 degrees from the torso.
- Press back up to full lockout, then shift your weight onto the left dumbbell.
- Row the right dumbbell to your right hip, driving the elbow up and back until it passes the ribs while the hips stay square.
- Lower the dumbbell to the floor under control, then perform the next push up and row the left dumbbell.
- Return to the plank with both hands on the dumbbells, ready for the next rep.
What Are the Key Form Cues?
- Screw the supporting hand into the floor: push the down dumbbell away from you so the shoulder stays packed during the row.
- Row the elbow toward your hip, not your shoulder: the lat pulls the weight, the trap stays quiet.
- Keep your hip bones facing the floor through the row; the rep ends when they twist.
- Widen the feet before the set to give the trunk a longer base against rotation.
- Squeeze the glutes at the top of each push up so the hips do not sag before the row.
What Are the Most Common Mistakes?
- Rowing dumbbells heavy enough to twist the torso: the hips rotate and the row becomes a shrug, so pick a load you can row with square hips.
- Sagging the hips during the push up or the row: the lower back arches under load, so squeeze the glutes and brace before each rep.
- Shrugging the dumbbell up to the shoulder: the upper trap does the row and the lat unloads, so drive the elbow back toward the hip.
- Cutting the push up short: the chest never gets a full range, so lower until the chest is level with the handles.
- Using round dumbbells: they roll under the support hand, so use hex dumbbells or set the handles on a mat.
What Are the Best Dumbbell Push Up with Row Variations?
- Dumbbell plank row: a row from the plank with no push up, an easier version for building the anti-rotation base.
- Renegade row: rows only, alternating arms, when the push up is the limiting factor.
- Push up with row and rotation: the row finishes with a torso turn and the dumbbell overhead, for a heavier oblique demand.
- Single-arm dumbbell plank: a plank held on one dumbbell, isolating the anti-rotation element.
- Kettlebell push up with row: the same pattern on kettlebell handles, with a higher hand position and a taller grip.
How Do You Progress the Dumbbell Push Up with Row?
- Add 5 pounds per dumbbell once you complete all sets with square hips.
- Work from 6 to 10 reps per side before adding weight.
- Add a fourth set once three sets at 10 reps per side are clean.
- Pause for one count at the top of each row and lower the dumbbell over two seconds.
How Should You Program the Dumbbell Push Up with Row?
Program the dumbbell push up with row as an accessory late in an upper-body session, after your main press and row, or as a station in a conditioning circuit. Train it 1 to 2 times per week for 3 to 4 sets of 6 to 10 reps per side, resting 60 to 90 seconds between sets. Pair it with a hollow hold so the trunk bracing it demands is trained on its own.