Bird Dog Row

Instructions

1. Start on your hands and knees in a quadruped position.

2. Place a dumbbell or kettlebell next to one hand.

3. Keep your hands under your shoulders and your knees under your hips.

4. Lightly engage your core and keep your spine neutral.

5. Extend the leg opposite the weight straight behind you into a bird dog position.

6. Keep that leg lifted and your hips as level as possible.

7. Shift your weight into the supporting hand and knee.

8. With the free hand, grab the weight.

9. Row the weight up toward your rib cage by bending your elbow and pulling it back.

10. Keep your elbow close to your body as you lift.

11. Pause briefly at the top of the row.

12. Slowly lower the weight back down with control.

Common Compensations

• Do not let your hips rotate open as you row.

• Do not let your low back sag or arch excessively.

• Do not shrug the shoulder of the rowing arm.

• Do not lift the weight by twisting your trunk.

• Do not let the lifted leg drop.

• Do not rush the lifting or lowering phase.

Extra Info

• You should feel this mostly in the upper back, shoulder blade muscles, core, and glutes.

• You may also feel the supporting shoulder and hip working to keep you stable.

• The goal is to keep the trunk steady while the arm rows the weight.

• Using a lighter weight usually helps you maintain better control and alignment.

• You should not feel sharp pain in your shoulder, wrist, low back, or hip.