Standing Bird Dog Row Dumbbell

The standing bird dog row is a dynamic exercise that combines elements of balance, stability, and upper-body strength. This movement targets the muscles of the back, core, and shoulders. Here’s a step-by-step guide on how to perform a standing bird dog row:

Muscles Targeted:

  • Latissimus dorsi (lats)
  • Rhomboids
  • Erector spinae
  • Core muscles

Equipment Needed:

  • Dumbbells


  1. Set Up:
    • Stand with your feet hip-width apart, holding a dumbbell in each hand.
    • Engage your core to maintain a stable and neutral spine.
    • Shift your weight onto your right foot while slightly lifting your left foot off the ground, bringing your left knee towards your chest.
  2. Hinge at the Hips:
    • Hinge at your hips, sending your torso forward while extending your left leg straight back. Your body should form a straight line from your head to your heel.
  3. Rowing Movement:
    • While maintaining a stable torso, initiate the rowing movement by pulling the dumbbell in your right hand towards your hip, keeping your elbow close to your body.
    • Squeeze your shoulder blade as you perform the row, engaging your lats and upper back muscles.
  4. Maintain Balance:
    • Focus on keeping your body in a straight line, avoiding rotation or excessive movement in your hips and shoulders.
    • Engage your core and glutes to stabilize your body throughout the entire movement.
  5. Return to Starting Position:
    • Slowly lower the dumbbell back to the starting position, extending your arm fully.
    • Bring your left knee back towards your chest, maintaining control and balance.
  6. Switch Sides:
    • Complete the desired number of repetitions on one side before switching to the other.
    • Alternate between sides in a controlled and deliberate manner.


  • Start with a light to moderate weight to ensure proper form and control.
  • Focus on quality over quantity. Perform the exercise with controlled movements rather than rushing through the reps.
  • Engage your core throughout the entire exercise to enhance stability and protect your lower back.
  • Keep a neutral spine, avoiding rounding or arching of the back.

Benefits: The standing bird dog row is a functional exercise that not only targets the upper back muscles but also challenges your balance and stability. It’s a great addition to full-body strength training routines, helping improve posture and overall athleticism.

Incorporate the standing bird dog row into your workout routine to enhance your back strength and stability. As with any exercise, listen to your body, and if you have any existing injuries or concerns, consult with a fitness professional or healthcare provider before attempting new movements.

Leave a Reply

Your email address will not be published. Required fields are marked *