Bird-Dog Row

This move combines a row with the bird-dog core exercise.

1. You'll be limited by your core strength rather than your ability to row. Pick a weight a little lighter than your regular dumbbell or kettlebell row.

2. Set up on a bench with your body positioned at a slight angle. This should allow your hand to set directly below your shoulder and knee under your hip. Using a bench allows for the extra range of motion as the weight drops below.

3. Your opposite leg to your rowing arm should be lifted and long. Glutes should be engaged.

4. Resist going into an excessive anterior tilt of your pelvis and lumbar extension. Don't be Donald Duck.

5. Brace hard, row, and breathe! Nothing should move apart from your rowing arm.

6. You can do these for timed or slow tempo sets, or just row as heavy as you can while trying not to pass out. – Gareth Sapstead

[TanayGurjar]

Thanks Gareth for showing these rowing variations....the one you shared two weeks back really hits the upper back hard, I do it on the edge of my bed, it works pretty good