How to Do Gorilla Row: Muscles Worked & Proper Form

Muscles Worked in Gorilla Rows

Primary muscles worked:

• Lats
• Trapezius
• Rotator Cuff

Secondary muscles worked:

• Biceps
• Forearm Flexors
• Rear Deltoids

How to Do Gorilla Rows

1. Stand with feet wider than shoulder-width apart, holding a dumbbell in each hand between your legs. Hinge forward with a slight bend in your knees.
2. Keep your back straight and core engaged, rowing one dumbbell up toward your hip while keeping the opposite arm stable.
3. You can plant the kettlebell on the floor between reps or keep it elevated.
4. Lower the dumbbell in a controlled motion and repeat with the opposite arm.
5. Continue alternating arms for the desired number of repetitions.

Commentary

The gorilla row is a powerful exercise for building strength and stability in the upper back, lats, and core. It can be done with dumbbells or kettlebells.