Pushup-Row with a Rear Delt Lateral Raise

Start in push-up position with dumbbells.  Began by doing a full pushup lowering your chest all the way to the ground and then back to the starting position. Now raise one arm up with the dumbbell, while supporting your upper body with the other arm.  Raise your arm while keeping it straight.  Raise your arm until it is perpendicular and level with your body. Return to push-up position and do the same thing with the other arm.  Began your next repetition by doing another full pushup.  Continue until you are done.

Form:

Your body in pushup position should be in a straight line. Hold at the top for a split second than lower the weight

Variations

Regression – You can regress this exercise by not going down as far with your pushup.  You can also regress this exercise by doing the pushups from your knees.  Remember the pushup form is still the same, but this time your head, back, buttocks, and knees are all in line.  You can also do this exercise without the pushup and doing only the rear delt lateral rise while holding yourself in pushup position.

Progressions- Use heavier weight