The Gorilla Row is a variation of the traditional bent-over row, distinguished by its specific starting posture and the use of two dumbbells or kettlebells on the floor. This exercise requires maintaining a deep hip-hinge position, a hybrid between a squat and a hinge, which mimics the stance of a gorilla. The movement is performed by rowing one weight at a time, making it an effective unilateral exercise for building back thickness and enhancing core stability.
Step-by-Step Guide to Technique and Setup
Begin by standing with your feet set wide, roughly in a sumo stance, with a dumbbell placed just inside each foot. Hinge at the hips and bend your knees until you can grasp both dumbbells with a neutral grip, keeping your shins vertical. Your torso should be close to parallel with the floor. Brace your abdominal muscles to maintain a completely flat back throughout the movement.
To initiate the row, keep one dumbbell firmly planted on the floor, using it as a pillar for stability. Pull the opposite dumbbell up toward your ribcage by driving your elbow toward the ceiling, focusing on pulling with your back muscles. Pause briefly at the top of the movement to maximize the contraction of the back muscles before slowly lowering the weight back to the floor.
The defining feature of the Gorilla Row is the alternating, supported nature of the pull. Once the first dumbbell is lowered and rests on the ground, immediately repeat the action with the opposite arm. The hand resting on the floor offers support, allowing for greater focus on scapular retraction and a deeper, more controlled pull than an unsupported bent-over row. This continuous, alternating pattern helps maintain tension and challenges the core’s ability to resist rotation.
Primary Muscles Targeted
The primary movers for the pulling motion are the Latissimus Dorsi, which pulls the elbow toward the torso, and the muscles of the upper and middle back. These include the middle and lower Trapezius and the Rhomboids, which work together to retract and depress the shoulder blade during the lift. This exercise is effective for developing back depth.
Secondary muscles play a significant role in both the pull and stabilization. The Biceps brachii assist the larger back muscles in flexing the elbow to lift the weight. The lower back and core muscles are engaged isometrically to maintain the static bent-over position. The Erector Spinae muscles work to prevent the spine from rounding, while the Transverse Abdominis provides anti-rotational stability as the weight shifts from side to side.
The constant need to stabilize the torso against the unilateral pull enhances core strength beyond what a standard bilateral row provides. The neutral grip allows for a comfortable and natural path for the elbow, often leading to better recruitment of the back muscles compared to other grips.
Form Fixes and Safety Considerations
The most frequent error in the Gorilla Row is allowing the back to round, particularly in the lower lumbar region, which compromises spinal safety. To prevent this, actively engage your core and focus on maintaining a neutral spine by keeping your gaze fixed on the floor a few feet in front of you. If your back rounds, it indicates that the weight is too heavy or your hip mobility is insufficient for the depth.
Another common mistake is incorporating excessive momentum or twisting of the torso to lift the weight. The exercise is intended to be a controlled pull originating from the back muscles, not a full-body swing. If you are unable to keep your hips and shoulders square to the floor during the row, reduce the weight to ensure the target muscles are performing the work.
Flaring the elbow out to the side during the pull shifts the emphasis away from the lats and toward the shoulder and upper traps. Keep your elbow tucked close to your body, aiming to graze your ribs as the dumbbell reaches the top position. Choosing a weight that is too heavy will force the lifter to stand up taller, which reduces the required range of motion and overall back engagement.