Want to build a strong back and sculpt a rock-solid middle in one shot? Try the archer row. The move combines a staggered side plank with a dumbbell row. "As the load moves up and down, your body has to fight to resist rotation," says BJ Gaddour, C.S.C.S., creator of 10-Minute Torchers. That means your entire core -- lower-back muscles, obliques, rectus abdominis (also known as your six-pack muscles) -- is working overtime to keep your spine stable. The best way to do this: Brace your core as if you're about to be punched in the gut, says Gaddour.

Ready to make your abs and back muscles quiver (in a good way, of course)? Then watch the video below to learn how to perform the archer row with perfect form.

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