Dumbbell Bird Dog Row

Also known as: Bird Dog Row, Bird Dog Dumbbell Row, Single-Arm Bird Dog Row

StrengthPullCoreBalance

Track this exercise in SmartWorkout

Log sets, weights and progress for free, with no workout limits.

Body Part: Back

Description

Support one hand and the opposite knee on a flat bench, holding a dumbbell in your free hand and extending the free leg behind you. Row the dumbbell toward your hip, then lower it under control. Keep your torso and raised leg steady throughout, then switch sides after the set.

How to Perform

Place a dumbbell on the floor beside the bench and position yourself with one knee and the opposite hand supported on the bench.
Hold the dumbbell in your free hand and extend the free leg, opposite the rowing arm, straight behind you.
Brace your core, keep your spine neutral, square your hips and shoulders toward the floor, and let the dumbbell hang directly below your shoulder.
Pull the dumbbell toward the side of your rib cage by driving your elbow up and back, keeping your upper arm close to your torso.
Pause briefly at the top of the row while squeezing your shoulder blade toward your spine without rotating your torso.
Lower the dumbbell slowly and under control until your arm is fully extended, maintaining the raised-leg position and a stable torso.
Complete all repetitions on one side, then switch the supporting hand and knee, dumbbell hand, and extended leg to train the other side.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Support the hand and opposite knee firmly on the bench, with the hand below the shoulder.
Pause briefly at the top and feel the contraction around the working shoulder blade.
Exhale as you pull the dumbbell and inhale as you lower it.
Keep the neck relaxed and look down at the bench or floor so your head stays aligned with your spine.
Perform the same number of controlled repetitions on both sides.

Common Mistakes

Rotating the torso or opening the hips as the dumbbell is pulled up
Letting the raised leg drop, bend excessively, or swing instead of keeping it aligned with the torso
Arching or rounding the lower back instead of maintaining a neutral spine
Shrugging the working shoulder toward the ear during the row
Flaring the elbow too far out from the body instead of rowing in a controlled path
Lowering the weight too quickly and losing shoulder control at the bottom