Bird Dog Row

Core · core · intermediate

How to do it

Set up in a three-point stance with one hand on a bench and the same-side knee on it, then row a dumbbell with the free hand while the opposite leg extends straight back and the hips stay square to the floor.

Muscles worked

Primary: core · Also works: lats, glutes, back

Equipment

Dumbbells

Common mistakes

Letting the torso roll open toward the rowing side, which turns an anti-rotation drill into a twist
Dropping the extended leg to the floor to make the row easier
Going heavy enough that the hips shift — pick a weight you can row without the pelvis moving at all

Variations

Keep both knees on the bench while learning
Pause two seconds at the top of each row
Use a band anchored low instead of a dumbbell

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Related exercises

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