Bodyweight Kneeling Push-up Row
The Bodyweight Kneeling Push-up Row combines upper body strength with core stability. This exercise targets the chest, shoulders, and back while engaging your core.
- Start in a kneeling position with your hands on the ground, shoulder-width apart.
- Lower your chest towards the ground in a push-up motion.
- As you push back up, row one arm towards your hip, keeping your elbow close to your body.
- Alternate arms with each repetition.
How to perform the Bodyweight Kneeling Push-up Row
- Set up. Set up in a stable, balanced starting position appropriate for the Bodyweight Kneeling Push-up Row using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your rotator cuff.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your rotator cuff rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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