Short answer: Grip stable hex dumbbells, complete a push-up, then row one dumbbell toward the ribs while the other supports you. Replace it and row the opposite side. Keep feet wide and hips controlled.
Safe setup
Use flat-sided dumbbells on a non-slip floor. Round dumbbells can roll. Choose light weights until the supporting shoulder and trunk stay stable.
Technique
Finish the push-up before rowing. Pull the elbow toward the hip, avoid twisting open and set the weight down gently.
Regressions
Separate dumbbell rows from neutral-grip push-ups, use knees down or perform the push-up on an incline.
Workout
Complete 3–4 rounds of 6 push-ups and 6 rows per side, resting 90 seconds. Reduce weight before sacrificing alignment.
Press, row, then let the rep become an attack
RepSaga tracks the push-up portion while your wider program keeps pulling work visible too.
Frequently asked
What weight should I use?
Start lighter than your normal row weight because stability is the limiting factor.
Do I row after every push-up?
The common pattern is one push-up followed by one row per side.