Gorilla Row

Back, Biceps, ForearmsTwo Dumbbells or Kettlebells

Dumbbell gorilla row targets the lats, upper back, biceps, and forearms. Supporting on weights on the floor provides a stable base to isolate each side while demanding core and lower back stability.

How to do it

1Set a wide stance, hinge at the hips with a flat back, and place dumbbells on the floor between your feet.

2Brace on both dumbbells, keeping your spine neutral and shoulders pulled away from your ears.

3Exhale and row one dumbbell toward your lower belly, pulling your shoulder blade toward your spine.

4Lower the weight smoothly back to the floor to reset your support point.

5Repeat on the other side while keeping your hips and torso completely square.

Common mistakes

Rounding your back in the hinge, placing unwanted strain on spine discs.

Rotating your torso with the row, taking work away from the back muscles.

Yanking the weight up with momentum instead of rowing with control.

Breathing

Exhale as you row the dumbbell to your waist; inhale as you lower it back to the floor.

Make it harder or easier

Elevate the dumbbells on blocks to reduce the hinge depth, or add a pause at the top of each rep to increase difficulty.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.