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
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
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.
Ready to track it?
Add this movement to your Gym Log workout and start building your exercise history.