Do you need to hone in your horizontal rowing technique? Look no further than this bird dog row. Unlike bent over DB rows, barbell rows, machine rows, or just about any row variation you can think of, what makes this bird dog row unique is that your technique and form HAVE TO BE PERFECT. You can't use momentum. Your pull has to be straight back, your core must be braced, and you have to be able to create tension throughout your entire body to stay stable. If your technique is anything but optimal, you'll lose balance immediately.
The bird-dog row provides enough challenge and feedback that you can dial in technique without a coach. It takes some time, but you will learn to gradually adjust your position and technique to eventually master this exercise.