Row to Shoulder Press with One Bumper Plate
Combines row and overhead press
ShouldersIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: Back and shoulders |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 5 sets × 10-12 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Hold plate with both hands
- Step 2: Perform bent over row
- Step 3: Transition to shoulder press
- Step 4: Press overhead
- Step 5: Lower and repeat
Equipment
- Bumper plate optional
Coaching tips
Benefits
Combines row and overhead press
Common mistakes
Arching lower back
Make it harder
Heavier plate
Make it easier
Separate movements
Breathing
Exhale pressing
Build a workout with this exercise
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Beginner · 30 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.