Bird Dog Rows
The Bird Dog Row is a hybrid functional exercise that combines a single-arm dumbbell row with the quadruped bird dog position. It builds upper back strength while simultaneously challenging core stability and anti-rotational control.
Because this movement requires significant neural drive for balance, the AI analyzes your HRV and sleep data to determine if your central nervous system is recovered enough for this coordination-heavy lift. By tracking RPE and stability duration, the system can detect left-right imbalances in your core or back strength, adjusting future volume to ensure symmetrical development and reduce injury risk.
Form Cues
- Start on hands and knees with hands under shoulders and knees under hips
- Extend the opposite leg straight back while bracing your core tightly
- Row the dumbbell toward your hip pocket while maintaining balance
- Squeeze your glute to keep the extended leg stable
- Don't let your hips rotate or dip to one side
- Don't arch your lower back excessively
- Don't look up at the ceiling; keep your neck neutral
- Don't use momentum to jerk the weight up
Common Mistakes
- Rotating the torso to lift the weight
- Sagging at the lower back
- Rushing the reps and losing balance
- Lifting the back leg too high
Muscles Worked
This exercise primarily targets the latissimus dorsi and rhomboids through the rowing motion. Secondarily, it heavily engages the erector spinae, obliques, and rectus abdominis to resist rotation, while the glutes and hamstrings work isometrically to stabilize the extended leg.
Primary
Secondary
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