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.
Iridium recognizes the high stability demands of this movement and checks recovery status for your erector spinae and glutes before scheduling it. If your 7-day history indicates accumulated lower back fatigue, the system favors stable rowing variations to avoid compromising performance. RPE tracking allows the algorithm to regulate weight progression, ensuring the load matches your stability capacity rather than just your pulling strength.
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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