Bird Dog Rows
10 reps
In a bird-dog stance, row the dumbbell while your opposite leg stays extended.
Tap to try it
What happens when you tap record
It all runs on your device
The camera and the rep-counting AI work right here in your browser. Nothing is streamed or uploaded while you train.
Every rep earns +1 XP
Watch your XP climb in the top bar as you go — no account needed to start earning.
Your clip stays on this device
The recording is kept locally in your browser. It only moves to the cloud once you create an account.
It carries over when you sign up
Make a free account and your reps and clips come with you — nothing you did here is lost.
BACK
Bird Dog Rows
Bird dog rows stack a single-arm row on top of a bird-dog position, so your back does the pulling while your core and glutes fight to keep you steady. That built-in instability makes it a strong choice for balance, whole-body coordination, and ironing out left-to-right differences. It's a great pick when you want functional strength rather than just moving weight.
How to do it
- 1
Set a dumbbell at the head of a bench.
- 2
Kneel on the bench with knees under your hips and hands under your shoulders, gripping the bench on either side of the dumbbell.
- 3
Take the dumbbell in one hand, palm facing in, keeping the same-side knee and opposite hand planted.
- 4
Brace your core and glutes and extend your free leg straight back, in line with your torso.
- 5
Holding that position, row the dumbbell up to your side with your elbow tucked close.
- 6
Pause at the top, lower under control, finish your reps, then switch sides.