ActiveWhat are gorilla rows: the underrated strength exercise you’re not doing for a stronger backIt will also give your core a run for its moneyWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWhat are gorilla rows: the underrated strength exercise you’re not doing for a stronger backIt will also give your core a run for its moneyWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
It will also give your core a run for its money
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Nothing builds a stronger back quite like a row. You’re probably familiar with bent-over rows,barbell rows, and pendlay rows, but what about gorilla rows? Thiscompound exercisehas many of the same benefits as the bent-over row and seriously strengthens the muscles in your upper back, but it also has some unique benefits that could elevate other areas of your training and physique.
Just to clarify, gorilla rows have nothing to do with getting down on all fours, it gets its name from the distinct stance you take while performing the exercise (hinged over, like a proud, powerful gorilla). Typically, the movement is performed usingtwo kettlebells, although apair of dumbbellsis perfectly fine, and it targets multiple muscles in your back, including the lats, traps, rear deltoids, spinal electors, and biceps. Not to mention they give your core a serious run for its money.
However, unlike the bent-over barbell row, gorilla rows are a unilateral exercise, working one side of your body at a time. This ensures a balanced physique with reduced strength imbalances (something that can go amiss with the barbell row), which can increase the likelihood of injury. This is also great for training core too because, as you row one weight up, the other side of your body has to remain stable and resist any movement, enhancing trunk stability.
Holding a heavy weight in your hand at a time will also build strength in the forearms, thus improving your grip strength. Not to mention the bent-over position enhances mobility in the hips and strengthens your hinge pattern. All of this has great carryover for everyday activities and can amplify other areas of your training, such as yourdeadliftsandpull-ups. Plus, they take far less time to set up than a barbell and plates. Switch up your regular rows and give them a go!
How to do gorilla rows
Kettlebell Gorilla Row - YouTubeWatch On
Kettlebell Gorilla Row - YouTube
Kettlebell Gorilla Row - YouTube
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GoFit Kettlebell Vinyl$34.99ViewSee all pricesCAP Barbell Kettlebell$52.99$28.99ViewSee all pricesDeal endsFri, Jan 24, 2025ONNIT Primal Kettlebell$42.95ViewSee all pricesApex adjustable kettlebell$69.99$46.07ViewSee all pricesDeal endsMon, Jan 20, 2025GYMENIST Kettlebell Neoprene$12.99ViewSee all pricesAmazon Basics Cast Iron Kettlebell$22.65ViewSee all pricesKettlebell Kings Adjustable Competition$330$299ViewSee all prices
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