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When Jessica Alba shared a video of her full-body workout on Instagram with her trainer Betina Gozo Shimonek, one move instantly caught my eye: the bird-dog row. In a world where time is tight and hours-long workouts rarely fit into our schedules, this exercise targets both your core and upper body simultaneously. It’s functional, efficient and challenges stability while simultaneously building strength.
“(It's) one of the most powerful things women can do for their long-term health, supporting energy, confidence and longevity,” says Shimonek. I was too intrigued to skip it, so here's how I got on and how you can try it for yourself.
Why it works
This move combines a classic bird-dog with a dumbbell row. In a standard bird-dog, you’re on all fours, extending one arm and the opposite leg.
Because part of your base of support is removed, your core muscles, including the rectus abdominis, obliques, transverse abdominis and pelvic floor, have to fire hard to keep you stable. This makes it an anti-rotational core exercise, forcing your body to resist tipping to the side.
Adding a dumbbell row brings in serious upper-body work. Pulling the weight toward your ribs engages your lats, rhomboids and biceps, while your core and glutes work overtime to maintain stability.
The bird-dog row is functional fitness at its best. It challenges balance, shoulder and hip stability, and core strength all at once. For anyone who tends to skip traditional ab work, this combination sneaks it in while also giving your upper body a serious workout.
The payoff? Improved posture, better back strength and a move that translates directly into daily life, whether that’s carrying heavy bags, heavy children, or heavy weights in the gym.
How to do the bird-dog row like Jessica Alba
A note of caution: because of the balance element, you won’t be able to lift as heavy as a standard single-arm row. Momentum is out; your pull must be controlled, your core braced and tension maintained through your entire body to stay stable.
If technique falters, balance goes out the window. For max strength, stick to rows with extra support. But if you want a time-efficient, total-body move that strengthens your core and improves stability, the bird-dog row delivers.
- Start on all fours with shoulders stacked over wrists and knees under hips.
- Hold a dumbbell or kettlebell in your left hand, letting it hang just below shoulder level.
- Extend your right leg straight behind you, keeping your hips square and back flat. Aim for a straight line from head to heel.
- Keeping your spine neutral, row the weight toward your ribs by driving your elbow back. Pause briefly at the top.
- Lower the weight under control.
- That’s one rep. Complete 12 reps on one side, then switch.
I tried Jessica Alba’s favorite arms and abs exercise, and here’s my verdict
At first glance, this move looks like a simple stability drill. But the second I lifted my leg and started to row, I realised my arms and abs were in for a serious challenge. My core worked overtime to keep me steady, my leg wanted to drop, my hips fought to stay square as my lats and biceps fired hard.
It’s definitely tougher than it looks, and after just a couple of sets, my abs felt like I’d done a round of planks. Would I add this to my routine? Absolutely.
It’s smart, time-efficient and builds strength, stability and better posture all in one. Jessica Alba clearly takes no prisoners; on top of being a powerhouse businesswoman and mum of three, she still makes time for her health. If she can fit it in and look that incredible, so can I. Challenge accepted!
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- I tried this 5-move abs workout from Kim Kardashian’s personal trainer — here are my results
- I tried Jennifer Aniston’s 15-15-15 workout
- I just tried Jessica Alba’s full-body workout — here's what happened
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