Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Dumbbell Push-Up-to-Row, an upper body exercise that improves upper body and core strength.

Who’s Doing It

• Kevin Durant, NBA Forward
• Reggie Bush, NFL Running Back

Muscular Benefits

• Improves upper body strength, including chest, back and arms
• Develops core stability

Sports Performance Benefits

• Improved upper body strength helps you overpower opponents, throw a ball harder, hit a ball further or slap a shot harder
• Develops shoulder muscles, which helps stabilize them against contact
• Improves on-field balance while moving in an unstable position (you are rarely perfectly balanced in a game)

Dumbbell Push-Up-to-Row Description

• Assume Push-Up position with light dumbbells in hands
• Perform Push-Up, then row with right arm
• Perform Push-Up, then row with left arm
• Repeat sequence for specified reps

Sets/Reps: 4×16 [16 Push-Ups with 8 rows per arm]
Coaching Points

• Spread legs to shoulder width and get in good Push-Up position
• Drive elbows as high as possible, bringing weight close to breastplate during row
• Keep body in stable position throughout exercise

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.