Dumbbell Bird Dog Row
Combines a bird-dog stability hold with a row for excellent anti-rotation and back strength.
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: back. Secondary: core, glutes, rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~25 kcal |
How to do it
- Start on all fours holding a dumbbell in one hand.
- Extend the opposite leg back into a bird-dog position.
- Row the dumbbell toward the hip while keeping the core stable.
- Lower with control.
- Complete reps then switch sides.
Equipment
- Dumbbells
Coaching tips
Benefits
Combines a bird-dog stability hold with a row for excellent anti-rotation and back strength.
Common mistakes
Avoid rotating the hips or using momentum to row.
Make it harder
Increase dumbbell weight or slow the tempo.
Make it easier
Perform without the row or with lighter weight.
Breathing
Exhale as you row, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 15-20 repsGeneral 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.