Movement overview

The Gorilla Row is a unilateral back exercise that targets the latissimus dorsi, rhomboids, and traps while also engaging the core. It is performed with dumbbells and involves a bent-over stance, mimicking the posture of a gorilla. This exercise helps in building strength and stability in the upper back and shoulders.

Step-by-step cues

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand.
2. Bend your knees slightly and hinge at the hips to lower your torso until it is almost parallel to the floor.
3. Keep your back straight and engage your core throughout the movement.
4. Let your arms hang straight down from your shoulders with palms facing each other.
5. Row one dumbbell towards your hip by bending your elbow and squeezing your shoulder blade towards your spine.
6. Lower the dumbbell back to the starting position and repeat with the opposite arm.
7. Continue alternating arms for the desired number of repetitions.

Technical tips

• Maintain a neutral spine by keeping your head aligned with your spine.
• Engage your core to prevent lower back strain.
• Focus on pulling with your back muscles rather than using momentum.
• Keep your elbows close to your body during the row for maximum lat engagement.
• Control the weight throughout the movement, especially when lowering the dumbbell.
• Ensure even distribution of weight on both feet to maintain balance.