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Gorilla Rows
An alternating row from a wide, low stance with both dumbbells starting on the floor. One side rows while the other dumbbell stays down, so your core works hard to keep you square.
- Works
- Lats, upper back, rear shoulders, core
- Equipment
- A pair of dumbbells
- Load
- Medium to heavy
How to do it
- 1Stand with your feet wider than your shoulders, dumbbells on the floor between your feet.
- 2Hinge forward with a flat back and bend your knees until you can grip both dumbbells.
- 3Row one dumbbell up to your ribs while the other stays on the floor.
- 4Lower it back down and row the other side. Keep alternating.
Cues
- Both dumbbells start on the floor. Row one while the other stays down.
- Keep your back flat and your hips still.
- Drive your elbow back toward your hip.
Common mistakes
- Twisting to get the weight up. Your chest should face the floor the whole time.
- Rounding your back. Sit your hips down a little more and brace.
- Rushing. Let the dumbbell touch down before you row the other side.
Easier
Go lighter, or rest one hand on a bench and row one arm at a time.
Harder
Pause at the top of each row for 1 second.
Try it: 3 sets of 8 to 10 reps per side, or 30 seconds on and 30 off.
What's the difference between gorilla rows and bent over rows?
In a gorilla row the dumbbells rest on the floor between reps and you alternate sides, so you can go heavier and your core works harder to keep you square.
