# Dumbbell Push-Up with Rotation

A push-up with one hand gripping a dumbbell on the floor, followed by a rotation into a side plank as you raise the dumbbell toward the ceiling. Trains the chest and triceps along with shoulder stability and trunk control.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-side-plank-with-rear-fly/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-push-up-with-rotation/

## Muscles worked

- Mid chest: 8/10
- Triceps: 7/10
- Front delts: 6/10
- Obliques: 6/10
- Side delts: 5/10
- Serratus anterior: 5/10
- Rotator Cuff: 4/10
- Abs: 4/10

## How to do the Dumbbell Push-Up with Rotation

1. Start in a high plank, one hand gripping a dumbbell on the floor.
2. Do a push-up, then rotate into a side plank, raising the dumbbell toward the ceiling.
3. Rotate back, place the dumbbell on the floor, and repeat.

### Full technique — 7 steps

1. Start in a high plank, one hand flat on the floor and the other gripping a dumbbell, hands slightly wider than shoulder width.
2. Tighten your stomach, squeeze your glutes, and keep your neck neutral with eyes slightly ahead.
3. Bend your elbows and lower your body as one unit until your chest nears the floor.
4. Push back up, then shift your weight onto your free hand and rotate your body to face sideways.
5. Raise the dumbbell until your arm is straight and vertical above your shoulder, keeping your hips lifted.
6. Rotate back and place the dumbbell on the floor under your shoulder before the next push-up.
7. Complete all reps on one side, then switch sides.

## Common mistakes

- Hips sagging below the shoulders
- Stopping short of full depth
- Dropping the hips during the rotation
- Dumbbell drifting away from the shoulder
- Rushing the rotation without control

## Form cues

- Body moves as one
- Rotate the whole body
- Keep hips fully lifted
- Arm vertical at top

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Muscle growth**: 3 sets of 8–12 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 2 s, pause 1 s
- **Endurance**: 2–3 sets of 12–16 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s, pause 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Push-Up with Rotation](https://seto.fit/exercises/push-up-with-rotation/), [Push-Up Plus](https://seto.fit/exercises/push-up-plus/)
- **Kettlebell**: [Kettlebell Crossover Push-Up](https://seto.fit/exercises/kettlebell-offset-push-up/)
- **Weight plates**: [Weighted Push-Up](https://seto.fit/exercises/weighted-push-up/), [Deficit Push-Up](https://seto.fit/exercises/deficit-push-up/)
- **Medicine ball**: [Lying Medicine Ball Chest Press](https://seto.fit/exercises/lying-medicine-ball-chest-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Band Assisted Push-Up](https://seto.fit/exercises/band-assisted-push-up/) — Beginner
- Easier: [Clock Push-Up](https://seto.fit/exercises/clock-push-up/) — 65% of bodyweight
- **This exercise: Dumbbell Push-Up with Rotation — Intermediate**
- Harder: [Suspension Trainer Push-Up with Rotation](https://seto.fit/exercises/suspension-trainer-push-up-with-rotation/) — 78% of bodyweight
- Harder: [Single Arm Push-Up](https://seto.fit/exercises/single-arm-push-up/) — 110% of bodyweight

## Quick answers

### What muscles does the Dumbbell Push-Up with Rotation work?

Primary: Mid chest 8/10, Triceps 7/10. Also works: Front delts 6/10, Obliques 6/10, Side delts 5/10, Serratus anterior 5/10.

### How many sets and reps of the Dumbbell Push-Up with Rotation?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3 sets of 8–12 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 12–16 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Push-Up with Rotation?

No equipment: Push-Up with Rotation, Push-Up Plus. Kettlebell: Kettlebell Crossover Push-Up. Weight plates: Weighted Push-Up, Deficit Push-Up. Medicine ball: Lying Medicine Ball Chest Press.

### What is an easier version of the Dumbbell Push-Up with Rotation?

Clock Push-Up (65% of bodyweight), Band Assisted Push-Up (Beginner).

### What is a harder version of the Dumbbell Push-Up with Rotation?

Suspension Trainer Push-Up with Rotation (78% of bodyweight), Single Arm Push-Up (110% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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