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Strengthintermediate
Bird Dog Row
A row performed in a bird-dog stance — you build the back muscles while the spinal stabilizers fight to keep the trunk square and still.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 8–10 each
- Intensity
- RPE 6
- Rest
- 60 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbellbench
Written exercise guide
Bird Dog Row
Set up
- One hand and knee on a bench, opposite leg extended behind, neutral spine.
Movement cues
- Row the weight to the hip
- Keep hips and shoulders level — resist twisting
- Move slowly
Avoid this
- Rotating the trunk
- Letting the back sag
Safety
Keep the spine neutral and square; the anti-rotation demand is the point.