Single Arm Dumbbell Bird Dog Row

Instructions for proper form

1. Begin in a quadruped position with your hands directly under your shoulders and knees under your hips. 2. Hold a dumbbell in your right hand, allowing your arm to extend straight down towards the floor. 3. Engage your core to maintain a neutral spine and avoid sagging at the lower back. 4. While keeping your left knee on the ground, lift your right arm to row the dumbbell towards your rib cage, keeping your elbow close to your body. 5. Squeeze your shoulder blade at the top of the movement. 6. Lower the dumbbell back to the starting position with control. 7. Repeat for the desired number of reps before switching to the left arm. 8. Ensure to breathe out while lifting the weight and inhale while lowering it.

Common mistakes to avoid

1. Arching or rounding the lower back – keep your core engaged for stability. 2. Using momentum to lift the dumbbell – focus on a controlled motion. 3. Letting the elbow drift too far away from the body – keep it tight to engage the lats properly. 4. Not maintaining a neutral head position – keep your neck in line with your spine.

Benefits

Specific benefits of the exercise

Strengthens the latissimus dorsi while promoting core stability and balance.

Expected results and timeframe

With consistent practice, you can expect noticeable improvements in upper body strength and core stability within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for intermediate fitness enthusiasts looking to enhance their upper body strength, particularly targeting back development.

Scientific studies supporting its effectiveness

Research shows that compound movements like the Bird Dog Row effectively engage multiple muscle groups, promoting greater overall strength and functional movement (source: Journal of Strength and Conditioning Research, 2020).

Variations

Beginner modifications

Perform the exercise without weights to master balance and form, or use a lighter dumbbell if necessary.

Advanced progressions

To increase difficulty, elevate your working arm by placing your hand on a bench or perform the row while in a plank position.

Integrations

Complementary exercises

Incorporate exercises like bent-over rows, planks, and deadlifts to target similar muscle groups.

Super set recommendations

Superset with exercises such as push-ups or tricep extensions to maximize upper body workout efficiency.

Sample workout routines

A sample workout could include: 1) Warm-Up (5 mins), 2) Single Arm Dumbbell Bird Dog Row (3 sets of 8-10 reps each side), 3) Bent-Over Dumbbell Rows (3 sets of 8-10 reps), 4) Push-Ups (3 sets of 8-12 reps), 5) Plank Hold (3 rounds for 30-60 seconds).

Exercise combinations

Combine with core exercises like Russian twists or Leg Raises to enhance abdominal and back strength.

Best time to do this exercise in your workout

Best performed within the strength training segment of your workout, preferably after a warm-up and prior to any isolation exercises.