Exercise of the Week: Dumbbell Push-Up-to-Row

August 24, 2011

Must See Strength Training Videos

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Dumbbell Push-Up-to-Row, an upper body exercise that improves upper body and core strength.

Who’s Doing It

  • Kevin Durant, NBA Forward
  • Reggie Bush, NFL Running Back

Muscular Benefits

  • Improves upper body strength, including chest, back and arms
  • Develops core stability

Sports Performance Benefits

  • Improved upper body strength helps you overpower opponents, throw a ball harder, hit a ball further or slap a shot harder
  • Develops shoulder muscles, which helps stabilize them against contact
  • Improves on-field balance while moving in an unstable position (you are rarely perfectly balanced in a game)

Dumbbell Push-Up-to-Row Description

  • Assume Push-Up position with light dumbbells in hands
  • Perform Push-Up, then row with right arm
  • Perform Push-Up, then row with left arm
  • Repeat sequence for specified reps

Sets/Reps: 4x16 [16 Push-Ups with 8 rows per arm]

Coaching Points

  • Spread legs to shoulder width and get in good Push-Up position
  • Drive elbows as high as possible, bringing weight close to breastplate during row
  • Keep body in stable position throughout exercise

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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