Chest · Bodyweight
Bodyweight Kneeling Push-up Row
How to do the bodyweight kneeling push-up row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Start in a kneeling push-up position with hands under your shoulders and a dumbbell in each hand. Lower your chest toward the floor, press back up, then row one dumbbell to your hip while bracing hard against rotation. Alternate the rowing arm each rep, keeping your hips square.
- 1Feel your chest, shoulders and triceps drive the push-up portion
- 2Feel your lat and mid-back pull the dumbbell to your hip on the row
- 3Feel your core fighting to keep your hips from twisting as you row
Common mistakes
- Avoid letting your hips rotate or pike up during the row
- Don't flare your elbows wide on the push-up; keep them around 45 degrees
- Don't rush; control both the press and the row
Muscles worked
The bodyweight kneeling push-up row mainly works the mid chest and lats, with the triceps, mid traps, lower abs, obliques, biceps, forearms, upper chest, lower chest, upper abs, and front delts assisting.
- Mid ChestPrimary
- LatsPrimary
- TricepsSupport
- Mid TrapsSupport
- Lower AbsSupport
- ObliquesSupport
- BicepsSupport
- ForearmsSupport
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Front DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- GlutesMinor
- Rear DeltsMinor
Kovo programs the bodyweight kneeling push-up row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.