The Gorilla Row: Hits Great As A Full-Body Movement
Nothing will build strength and muscle quite like the row, but there are few exercises as good for you. The original dumbbell row is a back, shoulder, and arm-training mainstay, but for those of you looking to take things up a level with an advanced version of the trademark move, look no further than the gorilla row!
Gorilla row doubles up like a squat and a row Recruit your upper back, arms, core along with glutes and legs as you add the gorilla row to your full-body workouts. The gorilla row is a great alternative to the classic row, if you’re looking to mix up your day into a workout and boost that progress with some serious intensity.
This blog is going to specifically show you how to perform the gorilla row, the benefits of it and why you need this exercise in your workout program.
What Is the Gorilla Row?
The Gorilla row is essentially a form of the dumbbell row, but instead of being bent over at multiple degrees as you would with a normal dumbbell row, you actually go from closer to the bottom squat or hinge depth position. This type of change in posture allows you to use more of your body through your core, glutes and legs as you pull the dumbbells into your torso for greater stability.
In this variation, however, you will alternate rows and pull one dumbbell at a time from a low strong position instead. This is an incredible full body move as it mimics the death and row hybrid pattern of a deadlift perfectly, enhancing strength, coordination and stability.
The Gorilla Row: How to Do it
Begin with two dumbbells on the floor between your feet with feet shoulder-width apart.
Knees slightly bent, hitch at your hips and bend forward your chin lower than your torso. Have your upper body lay at a 45-degree angle if possible. Keep your back flat, chest up, and core tight.
Step 1: Start with your arms fully extended and hold a pair of dumbbells with a neutral grip (palms facing each other) to the front of you.
Perform the Row
Brace your core, and row one dumbbell up towards you by driving your elbow straight back (avoid rotating your torso). Focus on your pull within that with the upper back lats, traps and rhomboids.
Pull your shoulder blade back towards your spine at the top of the movement, Hold for a second or 2.
Bring the dumbbell back to the floor under control and row from the other side.
Alternate Sides
Continue to alternate with the other arm until you reach the bottom of a row on one side, and remember to stabilize your posture and keep your core engaged throughout each rep.
Switch low rows with no excessive rotation of the torso every other rep.
Breathing
When you pull up the dumbbell, breathe out.
Inhale: bring it down again.
Whatever your breathing pattern, stay with it during the rep.
The Gorilla Row Benefits
Full-Body Engagement
Save for the fact that the gorilla row works several muscle groups at once, that is one of its greatest benefits. This is similar to a squat position and will require you to use your muscles in the glutes, quads and hamstrings for support. Row strengthens the upper body, back, biceps and forearms. Your core should also remain engaged, otherwise your torso will twist and/or collapse as you go through the movement.
It is a great full body drill since you involve the upper and lower body activating them both, it teaches to use your whole active range of motion making the power transfer from foot under pressure, and builds functional strength too.
It Improves Your Strength In the Back As Well As Posture
The big muscle groups worked during the gorilla row are your upper back (that is, your latissimus dorsi lats, rhomboids and traps). Plus, working on these will also improve your posture and ease back pain while boosting upper-body strength. Furthermore, since the gorilla row fires the lats and rear delts, it will help counteract tendencies to develop front-oriented musculature through pushing movements that inspire this type of development in many lifters.
Core Stability and Strength
Your core is a stabilizing muscle that needs to be tightened and braced for the entire movement for this whole process to stay hinged. This engages your abs, obliques and low back to fire up building those muscles and adding more stability to the entire core. The core stabilizes the spine and pelvis and so having a stronger core can lead to better performance during other exercises and many activities of daily living.
Lower-Body Activation
The gorilla row is mostly an upper body exercise, but you need to get into a low, squat-like position which does necessitate at least some use of your lower half as well. The quads, glutes and hamstrings have to stay engaged in order to maintain this position as well as create stability throughout the body for the row. This is why gorilla row is a great choice if you want an upper-low body combo movement.
Functional Movement Pattern
Tip from Dead row : This is a blend of hinge deadlift with row, and works your body in unison something we need to do every day for survival (after all you will have to lift something or pull an object towards you).
Improved Grip Strength
Grip strength is worked in the gorilla row as well, as you must hold the dumbbells throughout the entire exercise. And if you enhance your grip strength overtime, this can translate to better results on other lifts deadlifts, pullups, rows and so forth.
Tips for Success
Proper Posture: Maintain a good posture throughout the exercise focusing on keeping your chest up and back flat to prevent injury. Do not let your back round at the bottom.
Sandy Ale: Execute every row as agency, scream not their momentum. Get a mind muscle connection between what you’re doing.
Brace That Core: All that said, bend before you brace it becomes a vicious cycle and honestly, it is instinctual to forget to brace that core prior to each rep of your rows back brace or no back brace the waist circle will feel great.
Tips for Gorillas Row Beginners: If you’ve never performed gorilla row before, start with a lighter weight to help you learn the form without excess muscle strain excessive.
When to do the Gorilla Row
Of the options, gorilla row is one of the most versatile exercise that you can incorporate into your training routine. Part of back, shoulder or full body workout Below are some ways that you can incorporate the gorilla row into your workouts:
Back Day – A compound movement that works your lats, traps and rhomboids, this could be added in with back day things like the lat pull down or seated row.
Circuit — Add into your muscle group routine such as squats, push-ups and burpees for a full body challenge — echtes Full-Body Workout.
Core Stability: If you are pairing these with some kind of core stability then the gorilla row can be nicely complemented by a plank or dead bug for the whole area of your core.
Conclusion
The gorilla row is a nasty full body exercise that packs heavy, gym destroying heat. It also functions as a full body exercise, working your core and requiring activation from the lower body while getting your upper back to engage. The addition of the gorilla row in your routine may break through training plateaus, help eliminate imbalances and promote quicker muscle gain.
