Want a stronger core, a stable back, and better balance? Then the Bird Dog Row with crossed limbs is a must-have in your workout routine! This exercise combines a unilateral row movement with the Bird Dog position, giving you maximum challenge for both your back and core.
In this blog, you will discover the benefits of the Bird Dog Row, how to do it correctly, and which common mistakes to avoid.
This exercise is a full-body challenge that works multiple muscle groups at once.
Improve core stability – By moving your arm and opposite leg at the same time, you strengthen your core and postural muscles.
Strengthen your back and shoulders – The row movement activates the lats, trapezius, and rhomboids, which helps with better posture and stronger back muscles.
Improved balance and coordination – Combining a row with a Bird Dog movement challenges your stability and improves your body control.
Prevent injuries – By working your deep core and back muscles, you reduce the risk of lower back pain.
The Bird Dog Row is a compound exercise that works multiple muscle groups at once:
Back muscles – Latissimus dorsi, trapezius, and rhomboids help pull the dumbbell.
Core muscles – Transversus abdominis and obliques provide stability.
Shoulders – The stabilizing muscles in the shoulder (rotator cuff) are activated.
Glutes – The glutes work to hold your extended leg up.
Added benefit: This exercise mimics functional movements that you use in everyday life, such as walking, running, and lifting.
Starting position
Row movement
Control & Stability
Perform 8-12 repetitions per side and then switch sides.
Tip: Start with a lighter weight to master the correct balance and technique.
Too much torso rotation → Keep your hips and shoulders stable by tightening your core.
Hollowing or rounding your back → Focus on a neutral spine.
Using too much weight → This can be detrimental to your stability and execution.
Want to make Bird Dog Row more challenging? Try these variations:
Bosu Ball – Added instability forces your core to work harder.
Resistance Band Bird Dog Row – Use a resistance band for consistent tension.
Slow Lower – Lower the dumbbell for 3-5 seconds for extra muscle activation.
The Bird Dog Row with opposite limbs is an effective exercise for core stability, back strength, and balance. By regularly incorporating this exercise into your workout routine, you will not only improve your athletic performance, but also reduce your risk of injury.
Will you try this challenging exercise?
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