Gorilla Rows

Gorilla Rows are a gym favourite designed to build strength and muscle in your back. Named for the stance that mimics a gorilla's posture, this exercise involves rowing two kettlebells or dumbbells from a bent-over position. Gorilla Rows are highly effective for developing the back, shoulders, and arms, while also engaging the core for stability. Suitable for all fitness levels,

Here we will delve into the muscles worked, how to perform Gorilla Rows, benefits, common mistakes to avoid, reps and sets, how to progress this exercise, how and where to fit it into your workout plan and finally other exercises targeting the same muscle groups.

Muscles Worked When Performing Gorilla Rows

Latissimus Dorsi (a.k.a; Lats): These are the large muscles of the back, crucial for pulling movements and responsible for achieving that V-shaped physique.

Rhomboids: This muscle group is located between the shoulder blades, and the play a supporting role when performing Gorilla Rows

Trapezius (a.k.a; Traps): This is the upper back muscle group that supports the shoulders and neck which is fully engaged throughout this exercise.

Deltoids: Your shoulder muscles, particularly your posterior (rear) deltoids, are working with this exercise.

Teres Major, Minor & Infraspinatus: These smaller upper back muscles are engaged from a secondary perspective.

Triceps: As part of the rowing movement, your triceps are naturally engaged.

Biceps: Your biceps also assist from a secondary perspective in this exercise.

Forearms: Your forearms are engaged to grip and control the weights.

Core Muscles: The abdominals and obliques work to stabilise the body and maintain the gorilla position throughout the exercise.

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How to Perform Gorilla Rows

1. Set Up: Place two kettlebells or dumbbells on the floor about shoulder-width apart.

2. Start Position: Stand with your feet slightly wider than shoulder-width apart, toes pointing slightly outward. Bend at the hips and knees to lower your torso until your back is nearly parallel to the floor. Grip the weights firmly with both hands.

3. Row the Weight: Keeping your back flat and core engaged, row one weight towards your hip by bending your elbow and retracting your shoulder blade. Keep your elbow close to your body.

4. Lower the Weight: Slowly lower the weight back to the starting position with control.

5. Alternate Sides: Repeat the movement with the opposite arm. Continue alternating sides for the desired number of repetitions.

6. Repeat: Perform the exercise with controlled and deliberate movements to maximise muscle engagement.

Benefits of Gorilla Rows

Upper Body Strength: Effectively targets the back, shoulders, and arms, leading to increased strength and muscle definition.

Core Stability: Engages the core muscles to stabilise the body during the exercise, improving overall stability and balance.

Improved Posture: Strengthens the muscles that support good posture, reducing the risk of rounded shoulders.

Functional Fitness: Enhances strength and coordination, which is beneficial for daily activities and sports.

Versatility: Can be performed with different types of equipment (kettlebells or dumbbells) with the weight adjusted for various fitness levels.

Gorilla Rows Common Mistakes to Avoid

Using Excessive Weight: Start with a manageable weight to ensure proper form and avoid unnecessary strain on the back and shoulders.

Rounded Back: Keep your back flat and core engaged throughout the movement to prevent lower back strain.

Rushed Reps: Perform each rep with control to maximise muscle engagement and reduce the risk of injury.

Uneven Shoulders: Ensure both shoulders remain level and avoid twisting your torso during the movement.

Reps and Sets

It’s on you to determine how many reps and sets you should perform. It depends on your goals, but more generally speaking, it depends on how many reps you can actually do.

Beginners: Start with simply mastering the move. Keep in mind that if you’re just starting out, 4 reps is a valid set.

To determine how many reps/sets of Gorilla Rows you should start with, you first need to figure out how many reps you can comfortably perform. Then add 2, and perform that number of reps for 3 sets.

For example; let’s say you can perform 4 reps comfortably. Add 2 to make 6 reps. Perform those 6 reps 3 times over, allowing yourself sufficient rest inbetween.

Experienced lifters: You know your body and its abilities better than anyone, use your own judgement.

We recommend that you avoid performing more than 12 reps per set. If you’re comfortably performing 12 reps for up to 6 sets, it’s time to make the exercise more challenging.

How to Make Gorilla Rows More Challenging

You can make this exercise more challenging by slowing the exercise down to increase your time under tension. You can also slow down half the exercise, so pull the weight up at normal speed and then slowly release back to start position in a clean and controlled movement.

Another option for making Gorilla Rows more challenging is of course to increase the weight you’re using. You can also switch to a dumbbell which you will need to pick up from a slightly lower position increasing the range of motion.

How to Incorporate Gorilla Rows into Your Workouts

Back Workout: Include Gorilla Rows in a back-focused routine alongside exercises like Pull-Ups, Lat Pulldowns, and Seated Cable Rows.

Upper Body Workout: Use Gorilla Rows as part of an upper body circuit to target multiple muscle groups. Pair with exercises such as Bench Presses, Shoulder Presses, and Bicep Curls for a comprehensive workout.

Back, Shoulders & Triceps Workout: These three muscle groups make for a nice collective workout.

Full-Body Workout: Incorporate Gorilla Rows into a full-body routine to engage the upper body and core while performing compound movements like squats and deadlifts.

Exercises That Work Similar Muscles to Gorilla Rows

Some other exercises to consider that will work similar muscle groups to Gorilla Rows include; Bent-Over Rows, Single-Arm Dumbbell Rows, T-Bar Rows and Inverted Rows.

But that’s not even the full extent of it, if you want more inspiration check out our other Arm Exercises here.

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