Core exercise
Bird Dog Row
A bird dog position combined with a single-arm dumbbell row to train core stability and upper-back strength together.
How to perform it
Set up on hands and knees with your support wrist under your shoulder and knee under your hip.
Hold a dumbbell in the free hand and push the floor away with the support arm.
Inhale at the bottom, then exhale as you row the dumbbell toward your back pocket.
Lower under control and finish the set before switching sides.
Coaching cues
- Keep your torso still as you row
- Pull the elbow toward your back pocket
- Push firmly through the support hand
- Exhale on the row
Use a lighter dumbbell and keep both knees down.
Extend the opposite leg back while you row.
What it trains
Programming
8–10 reps per side, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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