{"id":13075,"date":"2026-10-22T17:00:31","date_gmt":"2026-10-22T17:00:31","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=13075"},"modified":"2026-10-22T17:00:32","modified_gmt":"2026-10-22T17:00:32","slug":"this-row-is-a-core-killer-and-something-i-bet-youve-never-tried","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/this-row-is-a-core-killer-and-something-i-bet-youve-never-tried\/","title":{"rendered":"This Row Is A Core KILLER! And Something I Bet You&#8217;ve NEVER Tried!"},"content":{"rendered":"\n<p class=\"has-text-align-left wp-block-paragraph\">Here is a REALLY challenging and effective core exercise I bet you haven\u2019t tried before!! \ud83e\udd2f\ud83e\udd2f&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\">While I am doing a row here, I consider this an exercise for the core and also shoulder stability.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-9-16 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single arm bent over row\/contralateral bird dog\/knee tuck combo\" width=\"422\" height=\"750\" src=\"https:\/\/www.youtube.com\/embed\/ikCj1msP2oE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 Kneel on a bench and hold a dumbbell\/weight in one hand.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 Extend your leg on the opposite side of the body so it is parallel to the bench\/floor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 On the other side, your hand should be directly below your shoulder. \u2018\u2019Suction\u2019\u2019 this hand to the bench and press through the base of your hand and fingers the entire time.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 Your head, torso, and hips should be in a stacked\/level position.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 Before each rep, take a deep breath in (360 degree breath in), do a 360 degree brace around your spine, close the space in your midsection\/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes and quads.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 Now perform a single arm row. Row up and back towards your hips versus rowing straight up. As you are doing this do a \u2018\u2019knee tuck.\u2019\u2019&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 In the top of the row, think about crushing an \u2018\u2019orange\u2019\u2019 in your armpit. Do not let your elbow flare out.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 Now lower the weight to the starting position with control and return your leg to the starting position. During this movement your shoulder blade should perform the opposite movements as it did during the row, and should move away from your spine, and around your ribcage.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 The entire time, aside from the rowing arm and moving leg, your body should remain still. This is WAY easier said than done.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;Do 2 to 3 sets of 6 to 12 reps per side.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=819%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-11505\" style=\"aspect-ratio:0.7998125439350152;width:366px;height:auto\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=819%2C1024&amp;ssl=1 819w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=240%2C300&amp;ssl=1 240w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=768%2C960&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-background has-medium-font-size wp-block-paragraph\" style=\"background-color:#e8e8e8\"><strong>Build full body strength, mobility, and athleticism.<\/strong>\u00a0For intermediates to advanced in terms of training experience and ability, and also coaches.\u00a0<strong>Home workout friendly, and great for gym workouts!\u00a0<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-text-color has-link-color has-large-font-size wp-elements-1 wp-block-paragraph\" style=\"color:#ff0000\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-full-body-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">BUILD A STRONG FULL BODY AND CORE<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here is a REALLY challenging and effective core exercise I bet you haven\u2019t tried before!! \ud83e\udd2f\ud83e\udd2f&nbsp; While I am doing a row here, I consider this an exercise for the core and also shoulder stability. Coaching Tips: \ud83d\udc49 Kneel on a bench and hold a dumbbell\/weight in one hand.&nbsp; \ud83d\udc49 Extend your leg on the opposite side of the body so it is parallel to the bench\/floor. \ud83d\udc49 On the other side, your hand should be directly below your shoulder. \u2018\u2019Suction\u2019\u2019 this hand to the bench and press through the base of your hand and fingers the entire time. \ud83d\udc49 Your head, torso, and hips should be in a stacked\/level position. \ud83d\udc49 Before each rep, take a deep breath in (360 degree breath in), do a 360 degree brace around your spine, close the space in your midsection\/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes and quads. \ud83d\udc49 Now perform a single arm row. Row up and back towards your hips versus rowing straight up. As you are doing this do a \u2018\u2019knee tuck.\u2019\u2019&nbsp; \ud83d\udc49 In the top of the row, think about crushing an \u2018\u2019orange\u2019\u2019 in your armpit. Do not let your elbow flare out. \ud83d\udc49 Now lower the weight to the starting position with control and return your leg to the starting position. During this movement your shoulder blade should perform the opposite movements as it did during the row, and should move away from your spine, and around your ribcage. \ud83d\udc49 The entire time, aside from the rowing arm and moving leg, your body should remain still. This is WAY easier said than done. \ud83d\udc49&nbsp;Do 2 to 3 sets of 6 to 12 reps per side. Build full body strength, mobility, and athleticism.\u00a0For intermediates to advanced in terms of training experience and ability, and also coaches.\u00a0Home workout friendly, and great for gym workouts!\u00a0 BUILD A STRONG FULL BODY AND CORE<\/p>\n","protected":false},"author":1,"featured_media":13079,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[22],"tags":[183,271,173,516,237,479,667,272,298,670],"class_list":["post-13075","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-core-exercises","tag-core-exercises","tag-core-stability","tag-core-training","tag-core-workout","tag-core-workouts","tag-home-workout","tag-home-workouts","tag-meghan-callaway-core","tag-shoulder-stability","tag-train-from-home","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>This Row Is A Core KILLER! And Something I Bet You&#039;ve NEVER Tried! - Meghan Callaway<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/this-row-is-a-core-killer-and-something-i-bet-youve-never-tried\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"This Row Is A Core KILLER! And Something I Bet You&#039;ve NEVER Tried! - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"Here is a REALLY challenging and effective core exercise I bet you haven\u2019t tried before!! \ud83e\udd2f\ud83e\udd2f&nbsp; While I am doing a row here, I consider this an exercise for the core and also shoulder stability. Coaching Tips: \ud83d\udc49 Kneel on a bench and hold a dumbbell\/weight in one hand.&nbsp; \ud83d\udc49 Extend your leg on the opposite side of the body so it is parallel to the bench\/floor. \ud83d\udc49 On the other side, your hand should be directly below your shoulder. \u2018\u2019Suction\u2019\u2019 this hand to the bench and press through the base of your hand and fingers the entire time. \ud83d\udc49 Your head, torso, and hips should be in a stacked\/level position. \ud83d\udc49 Before each rep, take a deep breath in (360 degree breath in), do a 360 degree brace around your spine, close the space in your midsection\/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes and quads. \ud83d\udc49 Now perform a single arm row. Row up and back towards your hips versus rowing straight up. As you are doing this do a \u2018\u2019knee tuck.\u2019\u2019&nbsp; \ud83d\udc49 In the top of the row, think about crushing an \u2018\u2019orange\u2019\u2019 in your armpit. Do not let your elbow flare out. \ud83d\udc49 Now lower the weight to the starting position with control and return your leg to the starting position. During this movement your shoulder blade should perform the opposite movements as it did during the row, and should move away from your spine, and around your ribcage. \ud83d\udc49 The entire time, aside from the rowing arm and moving leg, your body should remain still. This is WAY easier said than done. \ud83d\udc49&nbsp;Do 2 to 3 sets of 6 to 12 reps per side. Build full body strength, mobility, and athleticism.\u00a0For intermediates to advanced in terms of training experience and ability, and also coaches.\u00a0Home workout friendly, and great for gym workouts!\u00a0 BUILD A STRONG FULL BODY AND CORE\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/this-row-is-a-core-killer-and-something-i-bet-youve-never-tried\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2026-10-22T17:00:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-22T17:00:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2026\/10\/IMG_3099.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"1284\" \/>\n\t<meta property=\"og:image:height\" content=\"1359\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:site\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Meghan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/this-row-is-a-core-killer-and-something-i-bet-youve-never-tried\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/this-row-is-a-core-killer-and-something-i-bet-youve-never-tried\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"This Row Is A Core KILLER! 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Coaching Tips: \ud83d\udc49 Kneel on a bench and hold a dumbbell\/weight in one hand.&nbsp; \ud83d\udc49 Extend your leg on the opposite side of the body so it is parallel to the bench\/floor. \ud83d\udc49 On the other side, your hand should be directly below your shoulder. \u2018\u2019Suction\u2019\u2019 this hand to the bench and press through the base of your hand and fingers the entire time. \ud83d\udc49 Your head, torso, and hips should be in a stacked\/level position. \ud83d\udc49 Before each rep, take a deep breath in (360 degree breath in), do a 360 degree brace around your spine, close the space in your midsection\/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes and quads. \ud83d\udc49 Now perform a single arm row. Row up and back towards your hips versus rowing straight up. As you are doing this do a \u2018\u2019knee tuck.\u2019\u2019&nbsp; \ud83d\udc49 In the top of the row, think about crushing an \u2018\u2019orange\u2019\u2019 in your armpit. Do not let your elbow flare out. \ud83d\udc49 Now lower the weight to the starting position with control and return your leg to the starting position. During this movement your shoulder blade should perform the opposite movements as it did during the row, and should move away from your spine, and around your ribcage. \ud83d\udc49 The entire time, aside from the rowing arm and moving leg, your body should remain still. This is WAY easier said than done. \ud83d\udc49&nbsp;Do 2 to 3 sets of 6 to 12 reps per side. Build full body strength, mobility, and athleticism.\u00a0For intermediates to advanced in terms of training experience and ability, and also coaches.\u00a0Home workout friendly, and great for gym workouts!\u00a0 BUILD A STRONG FULL BODY AND CORE","og_url":"https:\/\/meghancallawayfitness.com\/my-blog\/this-row-is-a-core-killer-and-something-i-bet-youve-never-tried\/","og_site_name":"Meghan Callaway","article_publisher":"https:\/\/www.facebook.com\/meghancallawayfitness\/","article_published_time":"2026-10-22T17:00:31+00:00","article_modified_time":"2026-10-22T17:00:32+00:00","og_image":[{"width":1284,"height":1359,"url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2026\/10\/IMG_3099.jpeg","type":"image\/jpeg"}],"author":"Meghan","twitter_card":"summary_large_image","twitter_creator":"@fitfaststrong","twitter_site":"@fitfaststrong","twitter_misc":{"Written by":"Meghan","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/this-row-is-a-core-killer-and-something-i-bet-youve-never-tried\/#article","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/this-row-is-a-core-killer-and-something-i-bet-youve-never-tried\/"},"author":{"name":"Meghan","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa"},"headline":"This Row Is A Core KILLER! 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