Bird Dog, Weighted (Dumbbell)

Also known as: Bird Dog, Weighted (Dumbbell).

Bird dog with a light dumbbell held in the reaching hand.

How to perform this exercise

1. Begin on hands and knees holding a light dumbbell in one hand with a neutral back.
2. Reach the loaded arm forward and the opposite leg backward, keeping hips and shoulders square to the floor.
3. Return both slowly and change sides without rotating the torso.