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Gorilla Row
The Gorilla Row is a strength exercise with dumbbells for your back. Share of the load in the Zulta muscle model: lats (upper) 14%, mid traps 14% and rhomboids 14%.
How to do it
- Place two dumbbells on the floor between the feet, stance wider than the shoulders.
- Hinge at the hips and bend the knees until you can grip both dumbbells with a flat back.
- Press one dumbbell into the floor to brace.
- Row the other dumbbell to the hip, then lower it back to the floor with control.
- Switch sides and repeat, alternating each rep.
Tips
- Keep the hips level and the torso still as the sides change.
- Push the bracing dumbbell into the floor for extra stability.
Common mistakes
- Rotating the torso open with each row.
- Letting the hips rise into a stiff-legged position.
- Rounding the back to reach the dumbbells.
Muscles worked by the Gorilla Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Gorilla Row alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Gorilla Row work?
Mainly the lats (upper), mid traps and rhomboids. The rear delts, lats (lower), biceps (long head), brachialis and biceps (short head) assist.
Is the Gorilla Row good for beginners?
The Gorilla Row is rated intermediate. If you are new, learn the Kneeling Iso Row first and build up from there.
What is a good alternative to the Gorilla Row?
For example the Barbell Iso Row, Barbell Row and Kneeling Iso Row. They train mostly the same muscles, some with different equipment.
How do you make the Gorilla Row harder?
Add weight or reps, or move on to the Kroc Row and Renegade Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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