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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.

At Back Muscle Solutions, we are passionate about helping people achieve their fitness goals. That's why we recommend incorporating the bird dog row into your workout routine. 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.

Bird dog row - back muscle solutions


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.

 Bird dog row


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 - spinal issues


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 your risk of back pain.
  2. Increased back strength: The bird dog row is a compound exercise that targets multiple muscles in your back. Regularly incorporating it into your workouts can build strength and stability in your back muscles, especially the spinal erectors.
  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.


Back Muscle Solutions:

We believe that the bird dog row is an excellent exercise for anyone looking to build back strength, improve posture, and increase core stability. By following the proper form and incorporating this exercise into your workouts regularly, you can reap the benefits and achieve your fitness goals. For more exercises check out my Back of Steel - Lower Back Strengthening Program

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

Bird dog row - Back of Steel 2.0





[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.


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