If you’re looking for an exercise that works your core and upper body at the same time, the bird dog row is a great one to try. It combines balance, strength, and stability, making it a great addition to any workout routine.
To perform a bird dog row, start on all fours on a bench with one hand holding a dumbbell beneath your shoulder. Extend the opposite leg straight behind you in parallel with the floor, keeping your hips level and core engaged. If balancing is difficult, keep your opposite food on the ground instead. From there, pull the dumbbell toward your ribcage, squeezing your shoulder blades back, before lowering it with control. Complete 6-8 reps on one side before switching to the other, and repeat this 3-4 times.
This exercise is great for targeting multiple muscle groups at once. Your back muscles do most of the pulling, while your shoulders and biceps help complete the row. At the same time, your core, glutes, and lower back work to keep your body stable and prevent you from tipping over.
Start with a light weight and focus on maintaining good form. As your balance and strength improve, you can gradually increase the weight to continue challenging yourself.
