This Challenging Plank Variation Works Your Abs And Back At The Same Time

Basic planks are incredibly effective on their own, but different variations can give you the opportunity to engage your abs even more (and invite some other muscles to the party, too). If you’re ready to up the ante, try renegade rows—they work your shoulders and back in addition to your core, making them an amazing compound move for your upper body.

This exercise combines a plank and a row to create one challenging move. “The row will work your back and turn the plank into an anti-rotational exercise,” says Cori Lefkowith, Orange County-based personal trainer and founder of Redefining Strength. Anti-rotational moves make your abs work extra hard to stay stable, so you don’t rotate. “Moves like this really work those obliques as well,” she adds.

Convinced yet? Grab a set of 10- to 15-pound dumbbells and get ready to work.

Renegade Row

  • Get into a pushup position with your hands resting on a set of 10 to 15 pound dumbbells.
  • Your feet slightly more than hip-width apart.
  • Brace your core and keep your hips parallel to the floor as you pull one weight toward the side of your rib cage.
  • Slowly lower the weight, then repeat with the other arm.

Do six to eight reps per side.
Feeling like a renegade from your regular plank yet?

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