1. In a knees or toes push up position, grip dumbbells in a neutral position (thumbs forward, wrist straight, elbows in) and weights set just outside shoulder width in line with chest.
2. Lower your body down into a push up position bending at the elbows
3. Push yourself up then bring one arm up into a row, elbows in
4. Return arm to start position. You can choose whether to alternate between arms or to do a certain number of reps one side then repeat on the other side

Tip – if you do not have dumbbells you can still perform this exercise without the weights, raising your arm up is still challenging, for more intensity you can also straighten your arm up once you’ve done the row making it harder to stabilise. Make sure you keep your back straight throughout movement and limit any rotation through body.

Target = whole upper body including core