Resisted Bird Dog Row
Improves lower back strength and stability, enhances latissimus dorsi activation
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Lower Back. Secondary: Core, Latissimus Dorsi |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Setup — start in a bird dog position, with the band anchored at shoulder height
- Step 2: Initiation — engage the core, keep the back straight, and pull the band towards the body
- Step 3: Mid-phase — keep the band taut, maintain a slow and controlled pace, and focus on lower back engagement
- Step 4: End-position — complete the row, keeping the back straight and the core engaged
- Step 5: Return — slowly return to the starting position, focusing on controlled movement
- Step 6: Breathing and rhythm reminder — maintain a consistent breathing pattern and pace
- Step 7: Safety note — avoid letting the band snap back, and keep the back straight throughout the exercise
Equipment
- Resistance band optional
- Yoga mat optional
Coaching tips
Benefits
Improves lower back strength and stability, enhances latissimus dorsi activation
Common mistakes
Letting the band snap back, not keeping the core engaged
Make it harder
Increase the resistance level of the band
Make it easier
Use a lighter band or reduce the range of motion
Breathing
Exhale during the row, inhale during the return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 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.