Gorilla row: how to do it and what it works

Row with two dumbbells from a deep hinge and alternating pulls.

Image: start and end of the movement.

How to do it

Alternating row with two dumbbells from a wide hinge that combines the lats, mid back, grip and trunk control.

Form. Fix your hips and ribs, row one dumbbell toward the hip and keep the torso from rotating as you switch sides.

Common mistake. Rounding the back, pulling with hip momentum, or turning the chest toward each dumbbell.

Latissimus dorsi, Rhomboids · Dumbbell

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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