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

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 - 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 University...
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