Bird Dog Row September 5, 2026 You’ll need a bench and a kettlebell or dumbbell. This is a great exercise for working anti-rotation while also getting some good upper-back and scapular work. Start on all fours on the bench. Extend one leg straight behind you and rotate that hip down so the hips stay square. With the opposite arm, start in a full-length rowing position. Pull the dumbbell or kettlebell toward the hip. Control it back down until the arm is fully extended, then repeat. The key to this exercise is control. Keep the hips square and don’t let the body rotate as you row. Do: 2–3 sets 5–10 reps per side Control the position. Own the movement. Train what carries over. Bluegrass Barbell Move Better. Lift Better. Filed under #Accessory Share this post Share Copy link Opens your share menu — including Instagram Stories.
You’ll need a bench and a kettlebell or dumbbell.
This is a great exercise for working anti-rotation while also getting some good upper-back and scapular work.
Start on all fours on the bench.
Extend one leg straight behind you and rotate that hip down so the hips stay square.
With the opposite arm, start in a full-length rowing position.
Pull the dumbbell or kettlebell toward the hip.
Control it back down until the arm is fully extended, then repeat.
The key to this exercise is control. Keep the hips square and don’t let the body rotate as you row.
Do:
2–3 sets
5–10 reps per side
Control the position. Own the movement.
Train what carries over.
Bluegrass Barbell
Move Better. Lift Better.