Dumbbell Gorilla Row
The Dumbbell Gorilla Row mainly works the back, with help from the traps, biceps and lower back. You'll need: dumbbells.
Required Equipment
Dumbbell Gorilla Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Biceps (biceps brachii); Spinal Erectors (erector spinae)
How to do the Dumbbell Gorilla Row
Setup
Place two dumbbells on the floor in front of you, slightly wider than shoulder-width apart.
Assume a wide, sumo-style stance with your feet positioned outside the dumbbells.
Hinge at your hips and bend your knees to squat down until your torso is nearly parallel to the floor, grasping the handles of the dumbbells.
Movement
Maintain a flat back and engaged core to protect your spine.
Pull one dumbbell upward toward your hip by retracting your shoulder blade and driving your elbow toward the ceiling.
Keep your torso stable; minimize rotation of your lower back.
Lower the dumbbell back to the ground with control.
Repeat the movement with the opposite arm while keeping the other hand anchored to its dumbbell on the floor.
Dumbbell Gorilla Row FAQs
What muscles does the Dumbbell Gorilla Row work?
The Dumbbell Gorilla Row mainly works the back, with help from the traps, biceps and lower back. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Dumbbell Gorilla Row?
Dumbbells.
What workout day should the Dumbbell Gorilla Row go on?
It belongs on pull day in a push/pull/legs routine.
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