Exercise guide
Plank Push-Up Row
- Advanced
- Compound
- Timed hold
- Back
- Chest
- Lower arms
- Shoulders
- Upper arms
- Waist
This advanced compound movement integrates a push-up with a renegade row to build upper-body strength and exceptional anti-rotational core stability. It targets the chest and triceps during the press, while the back and rear delts are engaged during the unilateral row.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place two hex-shaped dumbbells on the floor shoulder-width apart.
- Grip the handles and assume a high plank position with your shoulders stacked directly over your wrists.
- Set your feet wider than shoulder-width to provide a stable base and prevent hip rotation.
- Engage your glutes and core to create a rigid line from head to heels.
How to do it
- Inhale and lower your chest toward the floor, keeping elbows at a 45-degree angle to your torso.
- Exhale and press back up to the plank, then row one dumbbell to your hip while keeping the elbow tucked.
- Lower the weight with control, then repeat the row on the opposite side.
- Maintain a steady 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up) for the push-up phase.
Form checklist
- Keep your hips parallel to the floor; do not let them tilt or rotate during the row.
- Avoid arching your lower back or sagging your hips.
- Keep your neck neutral by looking at a spot on the floor about 6 inches in front of your hands.
- Ensure the stationary hand is pressing firmly into the floor for stability.
Pro tips
- Drive your heels back and squeeze your quads to create total-body tension, which makes the rowing phase more stable.
- Think about pulling the dumbbell toward your hip rather than your chest to better engage the lats and minimize trap involvement.
Make it harder
- Narrow your foot stance to decrease your base of support, forcing the core to work harder to prevent rotation.
- Perform a push-up between every single row (Push-up, Row L, Push-up, Row R) to increase the metabolic demand and chest volume.
Frequently asked
- What muscles does the plank push-up row work?
- The plank push-up row primarily targets the abs, lats, obliques, pectorals, and trapezius, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the plank push-up row?
- The plank push-up row uses dumbbell.
- Is the plank push-up row good for beginners?
- The plank push-up row is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
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