Dumbbell Reverse Bird Dog Fly

Setup

• Begin in a quadruped position on your hands and knees (tabletop position).

• Hold a dumbbell in one hand, while the opposite hand remains flat on the floor for stability.

• Position your hands directly under your shoulders and your knees directly under your hips.

Movement

• The Extension: Simultaneously extend the leg opposite to the hand holding the dumbbell straight back, keeping your hips square to the floor.

• The Row/Fly: Perform a row by pulling the dumbbell toward your hip while maintaining a neutral spine.

• The Rear Lateral Raise: From the top of the row position, extend the arm out to the side, perpendicular to your torso, to engage the posterior deltoids.

• Return: Carefully bring the dumbbell back to the starting position on the floor while bringing your knee back to the tabletop position.

• Stabilization: Ensure your core remains engaged throughout the entire movement to prevent excessive rotation of the hips and torso.