Equipment Preparation: Choose two dumbbells of suitable weight. Place them on the ground slightly wider than shoulder-width apart. Ensure the dumbbells are stable and won’t roll away.

Starting Position: Start in a push-up position with your hands gripping the dumbbells. Your body should form a straight line from your head to your heels.

Engage Core and Glutes: Tighten your core and squeeze your glutes to maintain body stability. This helps prevent your hips from sagging or rotating during the exercise.

Push-Up Phase: Inhale as you lower your chest towards the floor by bending your elbows. Keep your elbows close to your body. Exhale as you push back up to the starting position.

Row Phase: Once you're back in the starting position, stabilize your body weight on one arm, then perform a row with the opposite arm. Pull the dumbbell up towards your waist, keeping your elbow close to your body. Lower the dumbbell back to the starting position.

Alternate the Row: After the push-up, perform the row with the other arm. This completes one repetition.

Control and Balance: Throughout the exercise, maintain balance and control. Avoid any jerky movements and keep the body as stable as possible.

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

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