Bird Dog Row
Quick Information
Category
Balance & Stability
Difficulty
Intermediate
Equipment
Dumbbell, Bench
Primary muscle group
Latissimus Dorsi, Obliques
Secondary muscle groups
Rhomboids, Gluteus Maximus, Erector Spinae
Movement pattern
Quadruped Anti-Rotation Pull
Training goal
Trunk Stability
Sport
General Athletic Development, Football, Soccer, Basketball, Hockey, MMA
Overview
Purpose. Load a pulling pattern while the trunk resists rotation and extension.
How it fits the system. An intermediate-level quadruped anti-rotation pull entry in the Balance & Stability section, programmed to develop trunk stability. Related work in the library: Half-Kneeling Cable Chop and Single-Leg Anterior Reach.
Primary muscles
Latissimus Dorsi, Obliques
Secondary muscles
Rhomboids, Gluteus Maximus, Erector Spinae
Movement pattern
Quadruped Anti-Rotation Pull
Equipment
Dumbbell, Bench
Difficulty
Intermediate
How to Perform
- Place one hand on a bench and extend the opposite leg behind you, toes down.
- Hold a dumbbell in the free hand with the arm hanging.
- Row the dumbbell to the ribs without rotating the trunk.
- Lower under control and repeat, then switch sides.
Coaching Cues
- "Hips level and square."
- "Elbow to the hip pocket."
- "Long spine from head to heel."
Common Mistakes
- Rotating the pelvis toward the rowing side.
- Letting the extended leg drift or drop.
Progressions & Regressions
Progressions
Increase load, or extend the arm and leg with no bench support.
Regressions
Three-point row with both feet down, or a bird dog without load.
When to Use It
When to use
Trunk stability and unilateral pulling accessory work.
When not to use
Wrist or shoulder pain in the supporting arm.
Programming
8–10 reps per side, 3 sets, 60 seconds rest.
Popular
Popular Articles
