Equipment Setup: Select a dumbbell of suitable weight. Place it on the ground where you can easily reach it during the exercise.

Starting Position: Begin in a standard push-up position with your hands placed on the ground shoulder-width apart, and your body forming a straight line from your head to your heels.

Engage Core: Tighten your core muscles to stabilize your body. This is crucial for balance and to prevent your hips from swaying.

Perform a Push-Up: Inhale as you lower your body towards the ground by bending your elbows, keeping them close to your body. Exhale as you push back up to the starting position.

Row with Dumbbell: After completing the push-up, shift your weight slightly to one side and reach for the dumbbell with your opposite hand. Perform a row by pulling the dumbbell up towards your waist, keeping your elbow close to your side. Lower the dumbbell back to the ground.

Controlled Movement: Ensure that your movements are controlled and stable, particularly when lifting and lowering the dumbbell.

Switch Hands: Place the dumbbell on the other side of your body, and after the next push-up, perform the row with the other hand.

Breathing: Coordinate your breathing with your movements – inhale during the downward phase of the push-up and exhale during the push-up and row.

Repetitions and Sets: Aim for 6-10 repetitions per set, alternating the rowing hand with each rep. Start with 2-3 sets and increase as your strength and stability improve.