How to Do Monkey Row: Muscles Worked & Proper Form

Monkey row exercise technique.

Muscles Worked in Monkey Row

Muscles worked in monkey row.

Primary muscles worked:

Secondary muscles worked:


  1. With your arms by your sides, hold a dumbbell in each hand.
  2. Pull the dumbbells straight up as far as you can.
  3. With control, lower the dumbbells back to the starting position.


The monkey row is a shoulder exercise that primarily trains your medial delts.

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