Dumbbell Renegade Row

The dumbbell renegade row combines a plank and a single-arm row, and the combination is what makes it worth doing. Gripping a dumbbell in each hand in a high plank, you row one weight to your rib cage while the other arm supports your bodyweight. The moment one arm lifts, the load becomes asymmetric and your trunk has to resist rotation to stop the hips twisting toward the floor. That anti-rotation demand is the real training effect, and it is one no crunch reproduces. The back gets a genuine rowing stimulus at the same time, so the exercise pays twice for the same minute of work. Widen your feet to make the plank more stable, and choose a weight you could row cleanly from a bench, because the point here is control rather than load. Hexagonal dumbbells help, since round ones roll under your hands.