Bird Dog Water Bottle Row to Reverse Fly
Bird dog with row and fly for stability
Core & AbsAdvancedStrengthRow
At a glance
| Muscles worked | Primary: Core and back |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Advanced |
| Type | Strength · Row |
| Sets & reps | 4 sets × 10 each side |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Bird dog position
- Step 2: Row water bottle
- Step 3: Transition to reverse fly
- Step 4: Keep balance
- Step 5: Switch sides
Equipment
- Water bottles optional
Coaching tips
Benefits
Bird dog with row and fly for stability
Common mistakes
Sagging hips
Make it harder
Slower movements
Make it easier
Bird dog without weights
Breathing
Steady breathing
Build a workout with this exercise
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Intermediate · 3 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.