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Chest · Intermediate

Push Up With Band Row

Push-up followed by a unilateral resistance-band row while the trunk resists rotation.

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Push Up With Band Row demonstration

Exercise overview

Training details

ChestTricepsShouldersLatsUpper BackBicepsCore

Equipment

Resistance Band

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Secure a resistance band so it can be rowed safely and assume a high plank while holding the working end.
  2. 02Set the feet wider than shoulder width, brace the trunk, and complete one controlled push-up.
  3. 03At the top, shift weight into the supporting hand and row the band toward the ribs with the opposite arm.
  4. 04Keep the hips square and avoid rotating or sagging as the elbow travels back.
  5. 05Return the hand to the floor under control and repeat or change sides as programmed.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionPush-UpRelated variationRenegade Row with BandRelated variationBodyweight Triceps Extension from Plank PositionRelated variationBosu Ball Push UpRelated variationDecline Push-UpRelated variationDive Bomber Push Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substituteDumbbell Renegade RowComparable substituteCable Triceps PushdownComparable substituteDiamond Push-Up

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