Rowing Ab Exercises

Your abs are used to some extent in nearly every rowing exercise. Whether you are actually rowing a boat or simply rowing a dumbbell, the work of your ab muscles is critical in providing stability and power to your movements. Rowing ab exercises offer a break from the monotony of traditional ab exercises while also strengthening your back, arms and shoulders.

Plank Row

The plank row targets your shoulders, arms and back while recruiting your abdominal muscles to stabilize your upper body. Place a set of dumbbells on the floor about shoulder-width apart. Begin on all fours with your hands gripping the dumbbells and pressing them into the floor. Pull your belly button into your spine, contract your abdominal muscles and extend your legs straight out behind you. Your weight should be distributed between the balls of your feet and hands.
Maintaining a tight abdomen and straight body, transfer your weight to your left hand. With your right arm, pull the dumbbell toward your chest by bending your elbow and pulling it back as far as possible. You should feel the muscles in the right side of your abdomen working. With control, lower the weight back to the floor. Transfer your weight to your right hand and perform a row with your left arm. Continue to alternate arms until you complete 10 to 15 repetitions per arm. Concentrate on keeping your body in a straight line throughout the exercise, prevent your hips from riding up or sagging.

Two Arm Dumbbell Row

The dumbbell row uses your abs and spinal muscles to stabilize your upper body while targeting your upper back and shoulder muscles. Stand with your legs hip-width apart and hold a dumbbell in each hand with your palms facing in or back. Bend your knees slightly, stabilize your core muscles, straighten your back and bend forward at the waist to 45 degrees. Allow your arms to hang toward the floor. Keeping your back straight and your abs tight, pull the weights toward your chest by bending your elbows and pulling them back as far as possible. Squeeze your shoulder blades together at the top of the movement and then slowly lower the dumbbells by extending your arms. Complete 10 to 15 reps of the dumbbell row.

Renegade Row

The renegade row is great for working your obliques and strengthening your back. Stand with your feet hip-width apart and hold a dumbbell in each hand with your palms in. Bend your knees slightly, contract your abs, straighten your back and bend forward at your waist 45 degrees. Allow the dumbbells to hang toward the floor with your arms extended. Maintaining a stiff torso and tight abdomen, pull the weight in your right hand toward your chest by bending your right elbow and pulling it back as far as you can. As you pull your elbow back, twist your torso slightly to the right so that you feel your obliques contracting. Lower the weight back down and immediately repeat the movement with your left arm, remembering to twist slightly to the left. Continue to alternate arms until you have completed 10 to 15 reps per arm.