Back · Dumbbell
Bird Dog Row
How to do the bird dog row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
How to do it
Hinge forward at the hips with a flat back and let the weight hang at arm's length. Pull the weight toward your torso by squeezing your shoulder blades together. Lower the weight back to the starting position.
- 1In a quadruped position, extend opposite arm and leg while pulling a weight with the other arm; feel your lats, glutes, and core working together
- 2Keep your hips and shoulders square so the rowing arm isolates your back without twisting
- 3Alternate sides, maintaining a steady pace and strong balance
Common mistakes
- Don't rotate your torso or let your hips drop; stay level
- Avoid rushing the row or letting the weight jerk you off balance
- Don't hold your breath, breathe steadily to support stability
Muscles worked
The bird dog row mainly works the lats and mid traps, with the biceps, upper abs, forearms, obliques, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- Upper AbsSupport
- ForearmsSupport
- ObliquesSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Lower AbsMinor
- GlutesMinor
Bird Dog Row strength standards
See how your bird dog row ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM40 lb
Silvere1RM67.5 lb
Golde1RM102.5 lb
Platinume1RM140 lb
Diamonde1RM162.5 lb
Champione1RM182.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the bird dog row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.