Core · Bodyweight
Plank Push-up Row
How to do the plank push-up row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Start in a high plank gripping a dumbbell in each hand. Lower into a push-up, press back up, then row one dumbbell to your hip while bracing hard against rotation, and alternate sides each round.
- 1Feel your core fighting hard to keep your hips from rotating
- 2Press your chest up, then pull the dumbbell to your hip with your back
- 3Keep your body in one straight line throughout
Common mistakes
- Don't let your hips twist or sag when you row
- Avoid flaring your elbows or rushing the push-up
- Don't let your lower back overarch
Muscles worked
The plank push-up row mainly works the upper abs, lower abs, and obliques, with the triceps, mid chest, lats, biceps, forearms, upper chest, mid traps, glutes, front delts, and rear delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesPrimary
- TricepsSupport
- Mid ChestSupport
- LatsSupport
- BicepsSupport
- ForearmsSupport
- Upper ChestSupport
- Mid TrapsSupport
- GlutesSupport
- Front DeltsSupport
- Rear DeltsSupport
- Lower ChestMinor
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- HamstringsMinor
Kovo programs the plank 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 abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.