Gorilla Row
About
Gorilla row is a pulling exercise done in a hip hinge position, using a dumbbell or kettlebell. It’s great for building your back, core, and grip strength all at once.
How to Gorilla Row
Starting Position
1. Hold a dumbbell or kettlebell in each hand and stand with your feet slightly wider than shoulder-width apart.
2. Push your hips back and lean your upper body forward to create a hip hinge position.
3. Position the two dumbbells close to the floor between your legs, keeping your back straight.
Proper Form
1. Pull one arm back and lift the dumbbell towards your side.
2. While lowering the pulled arm, simultaneously pull the opposite arm to alternate the rowing motion.
3. Maintain the angle of your hips and upper body throughout the movement and engage your core.
4. Adjust to prevent your upper body from swaying excessively side to side.
Breathing Technique
Exhale briefly every time you pull the dumbbell, and inhale as you lower it, breathing rhythmically.
Precautions
1. Maintain the hip hinge position accurately to prevent your back from rounding.
2. Be careful not to let your upper body sway with too heavy a weight.
3. Do not relax your core; keep your abdominal muscles engaged.
From the Community
Share your experience, ask questions, and get tips from other athletes.
Gorilla Row Community
Join the Community →
Gorilla Row Alternatives
Get Personalized Plans
and More detailed guidance with Planfit
