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.
(Boost your gains by downsizing your workout with The One Dumbbell Workout.)
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