Bird Dog Row - Build a Stronger, More Stable Back

Are you tired of doing the same old exercises and want to switch things up and add some variety to your workout routine? Look no further than the bird dog row. The bird dog row exercise targets multiple muscles in your back and can help you build strength and stability.

In this post, we'll explain what muscles are used in the exercise, how to complete it properly, tips and things to look out for, and the benefits the exercise has to offer.

 

Muscles Used in the Bird Dog Row:

The bird dog row is a compound exercise that targets several muscles in your back, including the latissimus dorsi, rhomboids, quadratus lumborum, traps, and erector spinae. These muscles play an important role in supporting your spine and maintaining good posture and an overall healthy frame.

While the bird dog row primarily targets the muscles in your back, it also engages other muscle groups. As you lift your arm and leg off the ground, you'll engage your glutes, hamstrings, and core muscles in maintaining balance and stability.

 

 

How to Complete the Bird Dog Row:

To perform the bird dog row, you will need 1 or 2 dumbbells and a mat or bench.

1. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
2. Hold your dumbbell in your right hand with your palm facing in and your other hand and knees keeping you stable.
3. Slowly lift your right arm and left leg off the ground, keeping them parallel to the floor.
4. Hold for a second, then lower your and leg back down.
5. Repeat for a desired number of reps and switch sides.

 

Bird Dog Row - Tips and Things to Look Out for:

While the bird dog row is a relatively simple exercise, there are a few things to keep in mind to ensure your safety and you get the most out of the exercise.

1. Keep your core engaged throughout the exercise to stabilize your spine.
2. Don't let your hips sag or rotate as you lift your arm and leg.
3. Focus on squeezing your shoulder blades together as you row the dumbbell upward.
4. Use a weight that is challenging but manageable. You should be able to complete at least 8-12 reps with good form.
5. If you have any pre-existing back injuries or signs of piriformis syndrome, don't overdo it, and check with your doctor before attempting this exercise.

 

Bird Dog Row - Benefits:

1. Improved posture: As mentioned earlier, the muscles targeted by the bird dog row play a crucial role in maintaining good posture. By strengthening these muscles, you can improve your overall posture and reduce the risk of back pain.
2. Increased back strength: The bird dog row is a compound exercise that targets several muscles. Regularly incorporating it into your workouts can build strength in your lower and upper back.
3. Core stability: The bird row also engages your core muscles, which are essential for maintaining balance and safety during workouts and everyday life.
4. Variety: The bird dog row is a unique exercise that adds variety to your workout routine. By incorporating different exercises and movements, you can challenge your muscles in new ways and get your body feeling more comfortable out of its comfort zone.

 

Got Lower Back Pain? Try This

Lower back pain can come in many forms. Everyone has different postures, genetic build-ups, movement habits, and lifestyles.

However, we've narrowed down a specific set of spinal-surrounding muscles that can commonly be traced back to root of lower back pain—5 main muscle groups in particular.

What happens is, when a certain set of these muscles becomes tight, they can have a massive effect on the lumbar spine—both in mobility and overall pain.

In order to take pressure off the spine, we need to relieve the muscles of their pent-up tension and tightness.

How do we do this? - Through deep tissue massage. With a tool designed for all 5 muscle groups. If you're an active person—notably a lifter—the QL Claw can change your life.

The QL Claw was designed out of necessity and to give real results. Don't let back pain get in the way of doing what you love.

 QL CLAW

 

Build a BULLETPROOF Lower Back

We believe that the bird dog row is an excellent exercise for anyone looking to build back strength, improve posture, and increase core stability.

If you're someone who constantly fights back pain check out my Back of Steel - Lower Back Strengthening Program. 

The ultimate strengthening program is designed to banish lower back pain for good.

This simple 15-minute per day, 3 days per week program is the perfect addition to your workout routine, helping to improve strength and fine-tune any vulnerable area that could be causing you pain. Whether you're an athlete, fitness enthusiast, or someone who wants to feel stronger and more durable, Back of Steel is for you. 

Don't let lower back pain hold you back any longer, get Back of Steel and unlock your full potential today.  

If your goal is to build your upper back and shoulders, check out the lateral raise machine and rear delt machine.

 

[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.

[2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.