Bird Dog Single Arm Row

>> YOUR LINK HERE: ___ http://youtube.com/watch?v=O1mck-Oil5Y

▶️ http://www.chicagofitperformance.com • This is a fun new exercise that targets your back and really working your core as well. It’s a very challenging rotational stability exercise called the bird dog single arm row. • ⠀⠀ • While it looks similar to an ordinary bent-over row using a bench, the lifting of the opposite back leg (and the removal of a crucial point of support/balance) takes this exercise to a whole new level of difficulty. You must maintain great control and resist the pull of the dumbbell trying to rotate your trunk and pull you off the bench. On top of that, you need to have some solid rowing mechanics as well! Aim to keep your belly button facing the floor (don’t rotate) and your hips still in order to optimize the core-training effect! Mastery of regular 1-arm rows and bird dogs are required before attempting this exercise, but it can be a great and fun progression for people who are ready for it.

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