Dumbbell Tricep BirdDog

How to perform it

Step-by-step instructions

1. 01Set up on all fours with a dumbbell in one hand, the supporting hand under its shoulder, and knees under the hips.
2. 02Extend the leg opposite the weighted arm straight behind you while keeping your pelvis square to the floor.
3. 03Bring the weighted upper arm beside your ribs and hold that shoulder and elbow position steady.
4. 04Extend the elbow to drive the dumbbell backward, then pause briefly with the arm straight.
5. 05Bend the elbow under control, maintain the bird-dog position, and complete the side before switching.