How to do Bird Dog Rows
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Bird Dog Rows
Instructions for Proper Form
Bird Dog Rows are a compound movement that primarily targets the back, core, and glutes. This exercise combines a row with a Bird Dog position, adding significant instability that requires strong core activation. It's particularly useful for improving balance, overall stability, and addressing strength imbalances between sides. This is an effective addition for those looking to enhance functional strength and coordination.
- Place a dumbbell at the head of a bench.
- Position yourself with both knees lined up under your hips and both hands lined up under your shoulders on a bench. Your hands should be gripping the bench and on either side of the dumbbell.
- Grasp the dumbbell in one hand with your palm facing in.
- Keep your same-side knee on the bench, and keep your opposite-side hand gripping the bench.
- Engage your core and glutes to raise your opposite-side leg straight out, in line with your back and hips.
- Maintain tension in your core as you engage your back and rear shoulder to raise the dumbbell up to your side: Keep your elbow tucked close to your body as you pull.
- Hold the dumbbell in position at the top of this movement for a moment.
- Slowly reverse this motion with control.
- Repeat this action on the other side of your body.
Weight & 1 Rep Max Calculator
Average Bird Dog Rows standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps20lbs25lbs
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Alternative Exercises to Bird Dog Rows
1. Dumbbell Row
99.9 mSCORESWAPPED 5,019 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
2. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 2,837 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
3. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 2,211 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
4. Incline Dumbbell Row
90.5 mSCORESWAPPED 1,448 TIMESThis is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.
5. Lat Pulldown
100 mSCORESWAPPED 1,249 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
- Beginner
- Back
- Lat Pulldown
6. Cable Row
99.8 mSCORESWAPPED 1,134 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
7. Bent Over Barbell Row
97.1 mSCORESWAPPED 694 TIMESBent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.
8. Reverse Grip Barbell Bent Over Row
83.9 mSCORESWAPPED 620 TIMESReverse Grip Barbell Bent Over Row is a compound exercise that primarily targets the back, but also hits the biceps and shoulders. The reverse grip can help further emphasize the biceps and recruit different muscles in the back compared to a standard grip. Using a barbell adds stability to the movement, allowing you to focus more on exertion rather than stability.
9. Gorilla Rows
80.1 mSCORESWAPPED 594 TIMESGorilla Rows are a compound exercise that primarily targets the back, but also hits the shoulders, biceps, and traps. By alternating sides after each rep, you give your muscles a brief moment to recover in the middle of your set, while also allowing you to focus your attention on the side that’s performing the movement. The posture this exercise puts you in can help you develop functional strength outside of just the rowing movement as well.
- Intermediate
- Back
- Kettlebells
10. Machine Row
95.6 mSCORESWAPPED 580 TIMESLike other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.
- Beginner
- Back
- Row Machine