The Bird Dog Row
In this article, we will discuss the bird dog row, an appealing alternative to more conventional rowing exercises like seated cable rows or bent over rows. We will share some of the benefits of this rare exercise variation, how to perform it, and how to correctly implement it into your training program.
Benefits of the Bird Dog Row
The bird dog row is an excellent row exercise. First of all, this particular movement is a great choice for training economy. It improves your core strength and stability in one simple movement.
Furthermore, this is a great choice to reduce stress on your lower back. Contrary to the bent over row or Pendlay row, this movement does not require you to get into a bent over or hip hinge position. Unfortunately, these positions can be problematic for people with low back pain, people who put a lot of stress on their spine through powerlifting or occupational demands, or those who cannot do a hip hinge. Therefore, this exercise can be a good tool to train your back without straining your lower back.
How to Perform this Exercise
To perform this movement, get on a bench on your hands and knees with a dumbbell handy. First, extend one leg out straight in the bird dog position. Keep your glutes and abdomen braced slightly to help keep you from falling off the bench.
Next, perform a row with the opposite arm. Try to pause for one count at the top and squeeze your lats. Then slowly return to a straight arm position. Perform your desired reps before switching both arms and legs.
How to Program this Movement into your Workouts
How you decide to implement this exercise into your workout program is up to you. I would recommend putting this movement into your upper body sessions or in a full body workout. Because this is more of an accessory movement, you want to perform it after more neurally demanding exercises (squats, deadlifts, clean and jerk) and before single joint movements like rear delt flies.
Ideally, you should perform 2-4 sets of 8-15 reps with this exercise on both sides. Because this movement is highly technical and best performed with dumbbells or kettlebells, it’s well suited to moderately high rep ranges . Start with a lighter weight than you would use for traditional bent over rows and increase your weight slowly over time as your strength and core stability improves.
Final Thoughts
The bird dog row will not disappoint. Whether you want to improve your core strength and stability, back strength or aesthetics, this movement delivers that and more.
Looking for help with your own program design? Consider working with me with my online coaching or personal training options.
