Bird Dog Overhand Water Bottle Row on Stool
Bird dog row with overhand grip on stool
BackAdvancedStrengthRow
At a glance
| Muscles worked | Primary: Back and core |
|---|---|
| Muscle group | Back |
| Difficulty | Advanced |
| Type | Strength · Row |
| Sets & reps | 4 sets × 10-15 each side |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Hands on stool in bird dog position
- Step 2: Hold water bottle in one hand
- Step 3: Perform overhand row
- Step 4: Keep balance
- Step 5: Switch sides
Equipment
- Stool optional
- Water bottle optional
Coaching tips
Benefits
Bird dog row with overhand grip on stool
Common mistakes
Sagging hips
Make it harder
Slower row
Make it easier
Standard bird dog
Breathing
Exhale pulling
Build a workout with this exercise
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