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Dumbbell Bird Dog Row
A unilateral horizontal pull from quadruped position with opposite leg extension that targets lats, rhomboids, traps and core to build back strength, stability and anti-rotational control.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Glutes, Shoulders
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Traps
8/10Mid Traps, Lower Traps
Lower Back
7/10Erector Spinae
Abs
6/10Transverse Abdominis
Glutes
5/10Glute Max
Shoulders
4/10Rear Delts
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Position on all fours with hands under shoulders and knees under hips on a mat. Place a dumbbell beside one hand and grip it.
- Extend opposite leg straight back parallel to floor, engaging glutes and core.
- Pull dumbbell toward hip, tucking elbow close to body and squeezing shoulder blade.
- Lower dumbbell slowly to full arm extension.
- Maintain neutral spine and level hips throughout.
- Switch sides after completing reps on one side.
Coaching Tips
Form Cues
- Core tight, no rotation
- Elbow back, not up
- Squeeze blade at top
- Hips level
- Neutral spine always
Breathing
Inhale as you lower the dumbbell, exhale as you pull it up while bracing core.
Tempo
3-0-1
Range of Motion
Arm from full extension to dumbbell touching hip; leg extended straight back without hip hike.
Safety
Safety Notes
- Start light to master stability
- Stop if lower back pain occurs
- Engage core to protect spine
- Avoid if acute back issues
Spotting
No spotter needed; use light weights and focus on form for safety.
Common Mistakes
- Hips sagging or rotating
- Using momentum to row
- Arching lower back
- Leg dropping low
When to Avoid
- Lower back injuries
- Piriformis syndrome
- Acute shoulder issues
Flexibility Needed
- Adequate shoulder mobility for row
- Hip extension range
- Core stability for balance
Build Up First
- Master basic bird dog
- Single-arm row form
Also known as
Bird Dog Dumbbell Row, Quadruped Single Arm Row, Contralateral Bird Dog Row
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