Bodyweight Kneeling Push-Up Row
Expert Advice
Ensure your body is in a straight line from your knees to your head and keep your core tight throughout the exercise.
How-to-do Steps
- Start in a kneeling position with your hands on the ground slightly wider than shoulder-width apart.
- Lower your body down into a push-up, keeping your elbows close to your body.
- Push back up to the starting position.
- Once at the top, perform a rowing motion by bending one elbow and bringing your hand towards your ribcage.
- Place your hand back down and repeat the push-up followed by a row on the other side.
- Continue alternating rows with each push-up for the desired number of repetitions.
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Muscles Worked
Bodyweight Kneeling Push-Up Row primarily targets the Shoulders, Lats, Chest, Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Lats20%
Chest20%
Traps20%
Secondary
Biceps5%
Forearms5%
Abs5%
Triceps5%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Bodyweight Kneeling Push-Up Row work?
Bodyweight Kneeling Push-Up Row primarily targets the Shoulders, Lats, Chest, Traps. Secondary muscles involved include Biceps, Forearms, Abs, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bodyweight Kneeling Push-Up Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Bodyweight Kneeling Push-Up Row suitable for beginners?
Bodyweight Kneeling Push-Up Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
