Adiletix - Bird Dog Row - Step-by-Step Guide

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Bird Dog Row

1 - Place a dumbbell on the floor beside a flat bench and set up with one hand and the same-side knee supported on the bench.
2 - Extend your opposite leg straight behind you, keeping your hips square and your body in a straight line from head to heel.
3 - Grip the dumbbell with your free hand and brace your core to prevent your torso from rotating.
4 - Row the dumbbell toward your ribcage by driving your elbow up and back while keeping your extended leg steady.
5 - Pause briefly at the top, squeezing your upper back and lats without shrugging your shoulder.
6 - Lower the dumbbell under control until your arm is fully extended.
7 - Repeat for the desired number of repetitions, then switch sides.

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