The push-up one arm row is a great upper body exercise. This exercise is a combination of two exercises: the push-up which strengthens your chest and arms and the one arm row which strengthens your upper back. By combining these two exercises, the traditional push-up exercise becomes more challenging and the one arm row involves a greater level of muscle stability and control. In addition to strengthening your pecs, triceps, rhomboids, and lats, you will also strengthen your core muscles which will activate in order to stabilize you as perform the exercise.
1) Begin in a push up starting position with each hand/wrist placed on a dumbbell on the floor. It is important that you have dumbbells that will not slide or slip on the ground surface you are using. (Fig 1)
2) Perform a push-up while your hands are holding the dumbbells on the floor. (Fig 2)
3) When you return to starting position (Fig 1) pull your left arm back off the floor in a row position (Fig 3) and then return your arm back to the floor. (Fig 1) Then pull your right arm back off the floor in a row position. Return your right arm to the floor. This is one complete rep.
4) Perform 3 sets of 10 reps. As the exercise gets easier, you may increase to 3 sets of 20 reps and also increase your weight.
As with any new exercise, if you experience pain stop immediately and consult your physician. When beginning a new exercise program, always consult your physician.
Taleen is a Certified Athletic Trainer and Certified Strength & Conditioning Specialist. She holds a Bachelor’s degree in Physiological Science & a Master’s degree in Sports Health Care.
Figure 1
Figure 2
Figure 3
