Push-Up, Row & Cluster

How to: Push-Up, Row & Cluster

Primary Muscles Used:Upper Legs, Glutes, Shoulders, Arms, Quads, Anterior Deltoid, Gluteals, Hamstrings, Lateral Deltoid, Triceps

Exercise Families:Squat, High Intensity, Vertical Push

Equipment:Dumbbell(s)

Trainer:Cass Olholm

1. • Begin in a push-up position with your hands grasping a pair of dumbbells shoulder-width apart. • Lower your body into a push-up, keeping your elbows close to your sides and your core engaged. • Push back up to the starting position and then row one of the dumbbells up towards your ribcage, keeping your elbow close to your body and squeezing your shoulder blade at the top of the movement. • Lower the dumbbell back down and repeat the row with the other arm. • From the row position, jump your feet in and stand. Bend your elbows to curl the dumbbells up to your shoulders and then press them overhead. • Lower the dumbbells back down to your shoulders, and then extend your arms back to the starting position. • Repeat the entire sequence for the desired number of reps, alternating which arm you start with each time. • Keep your core engaged throughout the entire movement to maintain a strong and stable spine. • Make sure your elbows stay close to your body during the row to engage your back muscles effectively. • Exhale as you press the dumbbells overhead and inhale as you lower them back down. • Focus on maintaining good form and control throughout the exercise, especially during the row and overhead press movements.