Build Stronger Abs and A Stronger Back: 3 Point Row

Christmas is less than three weeks away. Holy crap!

It seems like that is coming up way to quick.

Image result for christmas countdown

That doesn’t have anything to do with this post…I just realized that and thought I’d share it with you.


The movement I’m going to share with you today is currently one of my favorites. It does a lot of things in a lot of places. Most notably, in your back and abs.

Two areas of the body that you most likely aren’t going to train too much.

For starters, does anybody not want definition and strength in their back and abs? Maybe some, but probably not too many.

Beyond that, back muscles and ab muscles tend to be weak points for most people, due to a variety of reasons. Making them stronger is a good idea for being healthy and for longevity.

3 Point Row

While the 3 Point Row has the same mechanics of any dumbbell row, the positioning of the arms and legs provide a unique challenge to the abs that most other rows don’t.

That’s some good stuff.


  • Start with your feet wide, and brace your abs tight.
  • Pull the dumbbell towards your hip, while bringing your shoulder blade in towards your spine.
  • Don’t let your hips rock back and forth. If you do, you’ll lose most of the ab work this movement should provide.
  • Keep you torso fixed throughout the entire movement.
  • If you need to make this exercise more challenging, you can bring your feet closer together, which reduces your base of support.

Doing these correctly should hammer your abs and back at the same time.

I like to have clients do these for 8-12 reps per side. You could definitely up the weight and go with lower reps, but only if you can maintain very strict form.

Give them a shot, and feel free to share this with someone who would love to try them as well!

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