This is an advanced exercise for building strength. Done properly, this compound exercise uses muscles in the chest, shoulders, arms, back, abs and even the legs.
How to Do a Push Up Lat Row Exercise
- Start in a push up position with each hand on a dumbbell. Begin with light weights as you perfect your form.
- Keep you hands directly beneath your shoulders.
- Balance on your hands and toes with your feet spread wide for stability.
- Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
- Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine.
- Keep a tight core throughout the entire exercise.
- Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.
- Exhale as you begin pushing back up to the start position.
- Once you return to the start position you will add a dumbbell row.
- Raise one dumbbell while stabilizing your body with the other arm.
- Return the dumbbell gently to the ground and repeat another push up.
- Continue the push up row motion alternating arms.
- At the top of the row motion, the dumbbell should be close to your chest and elbow pointing upward.
- Keep your hips stable; don't rotate the torso as you perform the row.
- Repeat for as many repetitions as your workout routine require
Using this, and other push up variations can help you build strength to do more standard push ups.