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Dumbbell Bird Dog
A weighted core stability exercise from a tabletop position that extends a dumbbell-loaded arm and the opposite leg, targeting the abs, shoulders, and glutes to build anti-rotational strength and balance.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Shoulders
7/10Anterior Delts, Medial Delts
Glutes
7/10Glute Max
Obliques
6/10External Obliques, Internal Obliques
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds • Rest between sides if necessary.
How to Perform
Start on all fours with knees under hips and hands under shoulders, holding a dumbbell in one hand with a neutral grip.
- Brace your core to maintain a flat back.
- Simultaneously extend the arm holding the dumbbell forward and the opposite leg backward.
- Reach until both limbs are parallel to the floor.
- Pause briefly at the top, resisting rotation in the torso.
- Control the descent back to the starting tabletop position.
Coaching Tips
Form Cues
- Punch forward
- Kick back
- Resist rotation
- Belly to spine
- Keep hips square
Breathing
Inhale to prepare, exhale forcefully as you extend the limbs, and inhale as you return.
Tempo
2-1-2
Range of Motion
Extend the arm and leg until they form a straight line with your torso; avoid hyperextending the lower back.
Safety
Safety Notes
- Start with a light weight to master stability
- Stop if you feel sharp pain in the shoulder or back
Spotting
Not recommended; perform in a clear space.
Common Mistakes
- Rotating the hips
- Arching the lower back
- Swinging the weight
- Dropping the shoulder
When to Avoid
- Acute shoulder impingement
- Severe lower back pain
Flexibility Needed
- Shoulder flexion
- Hip extension
Build Up First
- Bodyweight Bird Dog competency
Also known as
Weighted Bird Dog, Contralateral DB Reach, Quadruped Dumbbell Extension
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