Bodyweight Kneeling Push-Up Row – Video Exercise Guide & Tips

Bodyweight Kneeling Push-Up Row - Video Exercise Guide & Tips

Looking to strengthen your upper body and core? Check out the bodyweight kneeling push-up row! This exercise targets multiple muscle groups, including the chest, back, and arms.

Watch This Exercise Video

All you need is your bodyweight and a sturdy surface to perform this compound movement. In this video exercise guide, we'll walk you through the proper form, common mistakes to avoid, and variations for all fitness levels.

Get ready to challenge yourself and take your workout to the next level!

Key Takeaways

  • Targets multiple muscle groups including chest, back, and arms
  • Increases upper body strength
  • Improves core stability
  • Builds strength and stability in arms, shoulders, and back

Benefits of the Bodyweight Kneeling Push-Up Row

You will experience increased upper body strength and improved core stability with the Bodyweight Kneeling Push-Up Row exercise. This exercise specifically targets multiple muscle groups in your upper body, helping you build strength and stability in your arms, shoulders, and back.

The Bodyweight Kneeling Push-Up Row is an effective way to improve your upper body strength because it engages multiple muscles at once. As you perform the exercise, you'll feel your chest, shoulders, and triceps working to push your body up from the ground. This constant resistance helps to build strength in these muscles over time.

Additionally, the rowing motion of this exercise targets your back muscles, including your lats and rhomboids. By pulling your body towards the ground, you activate these muscles, which helps to improve your posture and overall upper body strength.

Furthermore, the Bodyweight Kneeling Push-Up Row also engages your core muscles. As you stabilize your body during the exercise, your abs and obliques work to maintain a strong and stable position. This not only improves your core stability but also helps to enhance your overall strength and control during other exercises and daily activities.

Equipment Needed for the Exercise

To perform the Bodyweight Kneeling Push-Up Row exercise, you'll need a set of dumbbells or resistance bands. These pieces of equipment are essential for providing resistance and targeting the muscles effectively.

Here are some key points to consider regarding the equipment needed for this exercise:

  • Dumbbells: Using dumbbells allows you to increase or decrease the weight according to your fitness level. Beginners can start with lighter dumbbells and gradually increase the weight as they get stronger. Make sure to choose dumbbells that are comfortable to hold and provide a challenging but manageable resistance.
  • Resistance bands: Resistance bands are a great alternative to dumbbells, especially for those who prefer a more portable and versatile option. They come in different levels of resistance, allowing you to adjust the intensity of the exercise. Beginners can start with lighter bands and progress to heavier ones as they build strength.
  • Modifications for beginners: If you're a beginner and find the exercise too challenging, you can modify it by performing the push-up and row separately. Start by practicing regular kneeling push-ups until you feel comfortable with the movement. Then, progress to kneeling rows using the dumbbells or resistance bands. As you become stronger, you can gradually combine the two movements into the full Bodyweight Kneeling Push-Up Row exercise.

Step-by-Step Guide to Proper Form

To ensure proper form while performing the Bodyweight Kneeling Push-Up Row exercise, begin by positioning yourself in a kneeling position with dumbbells or resistance bands in hand. This exercise is highly effective in targeting your upper body muscles, including the chest, back, and arms. Maintaining proper form throughout the exercise not only maximizes the benefits but also helps prevent injury.

To start, place your hands shoulder-width apart on the dumbbells or grip the resistance bands firmly. Your palms should be facing each other. Engage your core and keep your back straight. Begin by performing a push-up, lowering your chest towards the ground while keeping your elbows close to your body. As you push back up, shift your weight to one side and lift the opposite dumbbell or resistance band towards your ribcage, squeezing your shoulder blades together. Lower the weight back down and repeat on the other side.

For beginners, it's important to focus on maintaining proper form rather than the number of repetitions. If you find the exercise too challenging, you can modify it by performing the push-up and row movements separately. Start by practicing the kneeling push-up until you develop enough strength to add the row. Additionally, you can use lighter dumbbells or resistance bands with less tension to make the exercise more manageable.

Common Mistakes to Avoid

Maintaining proper form throughout the Bodyweight Kneeling Push-Up Row exercise is crucial to avoid common mistakes that can hinder your progress and increase the risk of injury. To ensure you're performing this exercise correctly, here are some common mistakes to avoid:

  • Dropping your head: Keep your head aligned with your spine throughout the exercise. Avoid tucking your chin or looking down, as this can strain your neck and lead to poor form.
  • Arching your back: Maintain a neutral spine position by engaging your core muscles. Avoid overarching or sagging your lower back, as this can put excessive strain on your spine. Instead, focus on keeping your body in a straight line from head to knees. Engage your abdominal muscles to stabilize your core and maintain proper alignment.
  • Rushing the movement: It's important to perform each repetition with control and precision. Avoid rushing through the exercise, as this can compromise your form and reduce the effectiveness of the exercise. Instead, focus on maintaining a slow and controlled tempo throughout the movement. Take your time to fully extend your arms during the row and lower yourself down in a controlled manner during the push-up.

Variations and Progressions for All Fitness Levels

Continue progressing your Bodyweight Kneeling Push-Up Row exercise by exploring variations that cater to all fitness levels. There are several bodyweight kneeling push-up variations that you can incorporate into your routine to challenge yourself and target different muscle groups.

For beginners, it's important to modify the exercise to suit your current fitness level. One way to do this is by performing the kneeling push-up row on an elevated surface, such as a bench or step. This reduces the amount of bodyweight you have to lift, making it easier to perform the exercise. As you gain strength and confidence, you can gradually decrease the height of the surface until you're able to perform the exercise on the ground.

Another variation for beginners is to perform the exercise with a resistance band. This provides additional support and assistance, making it easier to complete the movement. As you become more comfortable and stronger, you can gradually decrease the resistance of the band until you're able to perform the exercise without any assistance.

Remember to always listen to your body and progress at your own pace. By modifying the bodyweight kneeling push-up row, you can gradually build strength and improve your overall fitness level.

Frequently Asked Questions

How Many Calories Does the Bodyweight Kneeling Push-Up Row Burn?

The bodyweight kneeling push-up row is a great exercise for burning calories. By engaging multiple muscle groups, such as your chest, back, and arms, you can torch calories and build strength.

However, it's important to note that the number of calories burned can vary based on factors like intensity, duration, and individual body composition.

Additionally, if you have any injuries or limitations, there are modifications available to ensure a safe and effective workout.

Can the Bodyweight Kneeling Push-Up Row Be Modified for Individuals With Knee or Wrist Pain?

If you have knee or wrist pain, the Bodyweight Kneeling Push-Up Row can be modified to suit your needs. There are alternative exercises you can do that will still target your upper body muscles. By making modifications, such as using a stability ball or resistance bands, you can reduce the pressure on your knees and wrists.

It's important to find what works best for you and listen to your body to avoid any further discomfort or injury.

How Often Should the Bodyweight Kneeling Push-Up Row Be Performed for Optimal Results?

For optimal results, you should perform the bodyweight kneeling push-up row with the right frequency. The frequency will depend on your fitness level and goals. Beginners may start with two to three sessions per week, while more advanced individuals can aim for four to five sessions.

Remember to listen to your body and allow for proper rest and recovery. Additionally, there are variations available for different fitness levels to challenge yourself and continue progressing.

Can the Bodyweight Kneeling Push-Up Row Help Improve Posture?

The bodyweight kneeling push-up row is a great exercise for improving posture. By engaging your core and upper back muscles, this exercise helps to strengthen the muscles that support proper alignment of the spine.

Additionally, as a bodyweight exercise, it offers the benefits of convenience and accessibility. Regularly incorporating bodyweight exercises like the kneeling push-up row into your fitness routine can contribute to better posture and overall strength.

Is the Bodyweight Kneeling Push-Up Row Suitable for Beginners?

The bodyweight kneeling push-up row is a great exercise for beginners. It helps to build strength in your upper body and improve your posture. By incorporating variations of this exercise, such as adjusting the height of the bar or using different grips, you can continue to challenge yourself as you progress.

Bodyweight exercises, like the kneeling push-up row, are beneficial for beginners because they require no equipment and can be done anywhere. They're a great way to start building strength and confidence in your fitness journey.


In conclusion, the bodyweight kneeling push-up row is a highly effective exercise that targets multiple muscle groups and improves upper body strength and stability.

By following the step-by-step guide and avoiding common mistakes, you can perform this exercise with proper form and maximize its benefits.

Additionally, there are variations and progressions available to accommodate different fitness levels.

Incorporate this exercise into your workout routine for a challenging and rewarding upper body workout.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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