Gorilla Row
Strengthen your back and build power with the Gorilla Row. A challenging compound exercise you can do anywhere with minimal equipment!
The Gorilla Row is a compound exercise that mainly works the back, with help from the lower back and traps. No equipment needed: it uses just your bodyweight.
Gorilla Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Spinal Erectors (erector spinae); Mid Traps (trapezius, middle fibers)
Gorilla Row Variations and Alternatives
How to do the Gorilla Row
Start by standing with your feet shoulder-width apart, holding a bottle filled to a suitable weight in each hand.
Hinge at your hips and slightly bend your knees, leaning your torso forward until it’s almost parallel with the floor. Let your arms hang straight down from your shoulders, palms facing each other, gripping the bottles firmly.
Brace your core to maintain a flat back, and ensure your neck is in a neutral position, aligned with your spine.
Begin the movement by driving your elbows behind you, retracting your shoulder blades as you bring the bottles upwards towards your hip area.
Squeeze your back muscles at the top of the movement before lowering the bottles back to the starting position in a controlled manner.
Repeat the exercise for the desired number of reps and sets.
Make sure to maintain a strong grip on the bottles throughout the exercise to prevent them from slipping. Adjust the weight of the bottles as needed to match your strength and fitness level.
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Gorilla Row FAQs
What muscles does the Gorilla Row work?
The Gorilla Row mainly works the back, with help from the lower back and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Gorilla Row?
None. The Gorilla Row is a bodyweight exercise, so you can do it anywhere.
Is the Gorilla Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Gorilla Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Gorilla Row variations and alternatives?
Similar exercises include the Bottle-Weight Bent-Over Y-Raise, Bottle-Weight Armpit Row, Bottle-Weight Reverse Bent-Over Fly and Bottle-Weight Bent-Over Row.
Training calculators
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