LiftSetsLiftSets / Exercises / Gorilla Row
Gorilla Row
Works the middle back. Helped by the lats, biceps, lower back and forearms.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
middle backlatsbicepslower backforearms
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Kettlebells |
|---|---|
| Level | Intermediate |
What to think about
- Flat back, hips stay still.
- Pull the elbow to the hip.
- Push the other bell into the floor.
How to do it
- Two bells on the floor between your feet, hinge over with a flat back and grip both.
- Row one bell to your hip while pushing the other into the floor.
- Lower and swap sides. Keep the hips still.
Other exercises for the middle back
- Alternating Kettlebell Row
- Bent Over Barbell Row
- Bent Over One-Arm Long Bar Row
- Bent Over Two-Arm Long Bar Row
- Bent Over Two-Dumbbell Row
- Bent Over Two-Dumbbell Row with Palms In
- Dumbbell Incline Row
- Incline Bench Pull
Track it in LiftSets
Log Gorilla Row with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store