Bird-Dog Heavy Row

Just take a core-focused and hip-challenging balance move and combine it with a classic back exercise—using a sizable dumbbell.

- Marjorie Korn

BENT-OVER ROWS are an imperfect exercise. Sure, they help build upper-body strength. But the position— bent over at the hips, rowing dumbbells or a barbell—is easy to botch. Round the spine or drop the chest, and the lower back can take on a lot of pressure. If the weight is heavy, the torso might bounce, creating momentum and stealing some muscle-building potential. This hybri