BACK · COMPOUND
Bird Dog Row
A unilateral row performed from a supported bird-dog position to challenge anti-rotation control.
Primary musclesBack, Core
Secondary musclesGlutes, Shoulders, Biceps
EquipmentDumbbell, Bench or floor
DifficultyAdvanced · Horizontal Pull
How to perform
- Establish a stable three-point or bird-dog setup.
- Row the dumbbell while keeping the trunk square.
- Lower slowly without rotating.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the back as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
Prefer seeing the movement? These YouTube references open in a new tab so you can watch without leaving Gym Log.
Using this exercise?
Add the exercise name to your notebook. You can then type your sets, reps, weight and notes however you like.
Want to log it manually?
Gym Log is a notebook first. You can simply open your workout and type the exercise, sets, reps, weight and notes yourself.