Gorilla Rows
The Gorilla Row is a functional pulling exercise performed from a wide-stance bent-over position, utilizing kettlebells or dumbbells to alternate rows from the floor. This movement builds a thick upper back while challenging core stability and isometric hip strength.
Since Gorilla Rows place significant isometric demand on the lower back, the AI coach analyzes your recent recovery data, such as HRV and sleep quality, to determine if your posterior chain is ready for this intensity. By tracking your RPE relative to the weight used, the app differentiates between back fatigue and grip failure, auto-adjusting upcoming sets or suggesting strap usage to ensure your lats are the limiting factor.
Form Cues
- Stand with feet wider than shoulder-width to accommodate the weights between your legs
- Hinge your hips back until your torso is nearly parallel to the floor
- Pull one weight to your hip pocket while pressing the other weight into the floor
- Squeeze your shoulder blade back and down at the top of the movement
- Return the weight to a complete dead stop on the floor after every rep
- Don't round your lower back to reach the weights
- Don't allow your torso to rotate excessively as you pull
- Don't jerk the weight off the floor using momentum
- Don't let your knees cave inward
- Don't lift your chest upright to assist the pull
Common Mistakes
- Excessive spinal rotation
- Rounding the lumbar spine
- Bouncing the weight off the floor
- Lifting the torso to assist the pull
- Failing to reset to a dead stop
Muscles Worked
This exercise primarily strengthens the latissimus dorsi, rhomboids, and middle trapezius, contributing to a powerful upper back. Because of the sustained bent-over position, it effectively works the glutes, hamstrings, and erector spinae isometrically, while the core engages heavily to resist rotation.
Primary
Secondary
Get Personalized Coaching for Gorilla Rows
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.