Bird-Dog Row

The Bird-Dog Row is a late phase unilateral Horizontal Pull exercise that combines the Bird-Dog with the One Arm Row to challenge many muscle groups, in particular the Core and Posterior Sling . The ability for this exercise to challenge involved muscles through a relevant functional pattern makes it highly relevant for the later-stage treatment of many pathologies such as Disc Herniation , Anterior Pelvic Tilt , Subacromial Impingement and Scapular Dyskinesis .

Muscles Involved

• Core

  • Abdominal Obliques

  • Rectus Abdominals

  • Transverse Abdominal

  • Erector Spinae

  • Multifidus

  • Pelvic Floor

  • Diaphragm

• Latissimus Dorsi

• Rhomboids

• Biceps Brachii

• Brachialis

• Posterior Deltoid

• Rotator Cuff

Procedure

Starting Position:

• Patient faces perpendicularly on a polar end of a bench with the ipsilateral knee and contralateral hand stabilised

• The contralateral leg is extended perfectly straight as if they are pointing through the Hallux and away from the torso

• One Balance is established and head to toe are kept straight, the ipsilateral hand grasps a Dumbbell

The Birddog Row is then performed through a Horizontal Pull of the weight-bearing hand while maintaining stability through the rest of the body. Like many Pull motions, Scapulothoracic Joint - Retraction should initiate this motion before complimented by GH Joint - Extension and Elbow - Flexion .

Variation

• Ankle Weight - the addition better emphasises the Gluteus Maximus and straight leg strength. Without an ankle-weight device a weight plate may be draped from the ankle using a resistance band, which further increases perturbation

Cluster

Regression

The following exercises can be used as a regression if Birddog Rows exceed the capacity of the patient:

• Banded Unilateral Lat Activations - activate lat, posteroinferior drawer on Humerus

• Band Pull-Apart - basic isotonic exercise for Scapular Retractors

• Bird-Dog - bodyweight isotonic exercise that emphasises Posterior Sling / Core

• Circumduction Row - isotonic exercise with variable load used to emphasise mid-to-lower Trapezius

• Inverted Rows - rudimentary isotonic horizontal pull exercise that utilises bodyweight

• Seated Row - rudimentary weighted isotonic horizontal pull movement

• One Arm Row - unilateral DB version of Seated Row

• Bent Over Row - weighted isotonic horizontal pull exercise that emphasises entire posterior chain

• Prone Lat Pulldown - Lat Pulldown variation that emphasises Thoracic - Extension

Progression

The following exercises can be used as a progression to Birddog Rows once exercise proficiency is achieved:

• Rope Climb - pull-up variation with entire load bestowed on alternating arm