Exercise

Dumbbell Complex Push Up Row Clean And Press

Also works: Chest, Triceps, Lats, Abs, Quadriceps, Glutes

How to do it

1. Place two dumbbells on the floor shoulder-width apart and grip the handles in a high plank; feet hip–shoulder width, core braced, wrists neutral.
2. Lower into a controlled push-up, keeping a straight line from head to heels.
3. Shift weight slightly and row the right dumbbell toward your ribs without rotating the torso; return it to the floor and repeat with the left.
4. Jump or step your feet to the outside of the dumbbells, keeping your back flat and hips down.
5. Drive through the legs and hips to clean the dumbbells to the shoulders, catching with elbows forward in a partial squat.
6. Stand tall and press the dumbbells overhead until arms are fully extended and ribs stay down.
7. Lower the dumbbells back to the shoulders, then hinge to place them on the floor with a neutral spine.
8. Kick or step your feet back to the plank position and repeat for the next rep.

In FYL you log the Dumbbell Complex Push Up Row Clean And Press as weight & reps — every set counts toward your volume, PRs and XP.