Rows
Gorilla row
- Kit
- Dumbbells
- Works
- lats · mid-back
- Also
- biceps · rear delts · forearms and grip · glutes and hamstrings
The gorilla row is a hinged-over pull where two dumbbells rest on the floor and you row one at a time while the other supports your weight. The grounded dumbbell gives you a stable base, so you can pull hard without much balance work, and the alternating rhythm keeps your mid-back and grip working the whole effort. It suits anyone who wants a straightforward horizontal pull at home.
Form
How to do gorilla row
- 1Stand with feet a little wider than your hips and set a dumbbell just inside each foot, handles running in line with your feet.
- 2Push your hips back and bend your knees slightly until your chest is angled down over the weights, back flat and neck in line with your spine. Take a handle in each hand.
- 3Brace your middle, press down through one dumbbell and pull the other up to the side of your ribs, leading with the elbow and keeping it close to your body. Breathe out as you pull.
- 4Lower that dumbbell under control until it touches the floor, breathe in, then row the other side. Keep alternating for the whole effort.
- 5Keep your hips and shoulders square and level throughout: the torso should stay still while the arms do the work.
Watch for
Common mistakes
Standing too upright, so the dumbbells swing forward instead of pulling back.
Fix: Hinge further at the hips until your chest is clearly angled down over the weights.
Twisting the torso and dropping one shoulder with each pull.
Fix: Push firmly through the supporting dumbbell and keep both shoulders the same height as you row.
Yanking the weight with a rounded lower back.
Fix: Set a flat back and light brace before the first pull, and slow the movement down until you can hold that shape.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.