Gorilla Row

Body region

• Back
• Arms
• Core

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• External Oblique
• Internal Oblique
• Flexor Digitorum Superficialis

Equipment

• Kettlebell or Dumbbells

Technique

1. Place two kettlebells or dumbbells between your feet and stand a little wider than shoulder width.
2. Hinge forward with soft knees until your torso is near parallel, and grip both handles.
3. Row one weight to your hip while pushing the other down into the floor.
4. Lower it under control and row the other side.
5. Keep alternating for the planned reps.

Cues

• Keep the back flat and the hips still.
• Push the grounded weight into the floor to stay stable.
• Pull the elbow back toward the hip.

Common mistakes

• Rotating the torso to swing the weight up.
• Rounding the lower back to reach the handles.
• Rushing from side to side without control.

Alternatives

• Kettlebell Row
• One-Arm Dumbbell Row
• Barbell Row