Bird Dog Row

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Start kneeling on a bench or elevated surface. In one hand, hold a dumbbell. Extend the leg opposite the hand holding the dumbbell. Keep your back tight and core engaged. Keep your neck in a neutral position. Row the arm with the dumbbell up toward your hip. Resist rotation in all directions. Perform as slow as needed to emphasize control.
  1. BEFORM Performance Physical Therapy
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