How to do Bird Dog Rows
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Bird Dog Rows
Flat Bench
Dumbbells
Workouts with 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.
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Alternative Exercises to Bird Dog Rows
1. Dumbbell Row
99.9 mSCORESWAPPED 5,274 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 3,059 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 1,918 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. Cable Row
99.8 mSCORESWAPPED 1,314 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.
5. Incline Dumbbell Row
90.5 mSCORESWAPPED 1,284 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.
6. Lat Pulldown
100 mSCORESWAPPED 1,262 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
7. Bent Over Barbell Row
97.1 mSCORESWAPPED 693 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. Machine Row
95.6 mSCORESWAPPED 576 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
9. Gorilla Rows
80.1 mSCORESWAPPED 548 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. Shotgun Row
84.6 mSCORESWAPPED 476 TIMESShotgun Row is a compound exercise that primarily targets the back. The use of a cable machine gives you control over the direction your resistance is coming from. This makes this a great exercise for adding some variety to your rows. By targeting each side independently, you help prevent any compensating for strength discrepancies between sides. You can easily adapt this exercise by adjusting the pulley on the cable machine to target more specific functional applications.
- Intermediate
- Back
- Hi-Lo Pulley Cable