Dumbbell Complex Push-Up Row Clean and Press
The Dumbbell Complex Push-Up Row Clean and Press is a full-body exercise that combines strength and stability.
- Start in a plank position with a dumbbell in each hand.
- Perform a push-up, lowering your chest to the ground.
- After the push-up, row one dumbbell towards your hip, keeping your elbow close to your body.
- Return the dumbbell to the ground and perform a clean by lifting it to shoulder height.
- Press the dumbbell overhead, then lower it back down to the ground.
- Repeat on the other side.
How to perform the Dumbbell Complex Push-Up Row Clean and Press
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Complex Push-Up Row Clean and Press using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- 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 working muscles 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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