Gorilla Rows - Build a Stronger Back and Core
There is a fresh take on an old favorite for building a strong back and a stable middle section. It is a way of working out that really gets at your back, your side muscles, and your shoulder areas, all while making your mid-body work hard to keep you steady and upright. People really like this kind of movement, often called "gorilla rows," for getting more powerful and adding good size to their muscles. We are, you know, quite happy to talk about it.
This exercise, in a way, is a clever twist on the pulling motion you might already know. It asks a lot from the muscles that run along your spine and across your upper back, as well as those broad muscles on your sides. Your mid-body has to stay very still, which means it is truly put through a good test. It helps you get stronger and gives you a more developed look, so it is definitely worth looking into.
A personal trainer we spoke with shared some really helpful ways to do this movement the right way. This particular exercise is a compound one, meaning it works several muscle groups all at once. It helps out your big back muscles, the smaller ones near your shoulder blades, the middle part of your traps, the back of your shoulders, the muscles that keep your spine straight, and your arm flexors. We will show you how to do them with either bell-shaped weights or bar-shaped weights, and how to put them with other things that work your back, too.
Table of Contents
- What exactly are gorilla rows?
- What muscles feel the burn with gorilla rows?
- How do you perform a gorilla row properly?
- What are the benefits of adding gorilla rows to your routine?
- How do gorilla rows compare to other rows?
- What equipment can you use for gorilla rows?
- How can you fit gorilla rows into your workout?
- Are there any gorilla rows alternatives?
What exactly are gorilla rows?
You might already know how to do a regular pulling exercise, but have you given this particular kind of pulling a go? It is a definite way to gain a lot of muscle and get stronger. This exercise is all about getting low to the ground, kind of like a large ape, as you pick up a weight with one arm at a time. It is a rowing movement that really focuses on the muscles in the middle and upper parts of your back by making sure your upper body stays still. So, it is almost like you are pulling something heavy while holding a very stable, low position.
The unique stance of gorilla rows
The name "gorilla rows" itself gives you a clue about the position you take. You stand with your feet spread out, maybe a bit wider than your shoulders, and two weights are placed between your feet. You then bend at your hips, keeping your back quite flat, until you can comfortably grab the handles of the weights. This low, wide stance is what makes this movement different from other types of rows. It puts you in a position that lets you really focus on pulling the weight up without much sway or movement from your torso, which is, you know, a pretty big deal.
Why gorilla rows feel different
This exercise is a unilateral back movement, which means you work one side at a time. This gives it a nice change from the usual two-handed pulling movements. As a matter of fact, because you alternate sides after each pull, your muscles get a brief moment to rest, which can help you keep going for longer or use a slightly heavier weight. This also means your core has to work extra hard to keep you from twisting or leaning as you lift one weight, which is a rather cool added benefit.
What muscles feel the burn with gorilla rows?
When you do these gorilla rows, you are working a lot of different muscles. It really gets at your back, your shoulders, your arm flexors, and those muscles that help keep your body upright. This exercise is a good way to build the muscles on the back of your body, especially those big ones on your sides, even if you do not have a lot of workout tools. You will find out which muscles get worked, what good things come from it, how to do them, and some other ways to do them or similar things.
Your back gets a big workout from gorilla rows
This pulling exercise really aims at the broad muscles on your sides, which are called the latissimus dorsi. It also works the muscles in the middle of your back, like the rhomboids, and the upper part of your traps. By keeping your upper body still, you make sure that the effort of pulling comes mostly from these specific back muscles. This helps you build overall muscle development in your back, which is, you know, pretty helpful for a strong upper body. It also hits the teres major and minor, which are smaller muscles near your shoulder blade, and the middle part of your trapezius.
Core strength with gorilla rows
One of the really good things about gorilla rows is how much they make your core work. Since you are pulling one weight at a time while trying to keep your body from moving or twisting, your mid-body muscles, including your spinal erectors, have to be very active. This helps make your core stronger and more stable, which is good for all sorts of everyday actions and other workout movements. You are basically getting a mid-body workout while you are building your back, which is quite efficient.
Arm and shoulder involvement in gorilla rows
While the main focus is on your back, your arms and shoulders definitely get some action too. Your biceps, which are the muscles on the front of your upper arm, are involved in bending your arm to pull the weight up. The back part of your shoulders, called the posterior deltoids, also play a part in the pulling motion. So, you are getting a good all-around upper body workout, which is, you know, a nice bonus. It is a compound movement, so you are using both your elbow joint and other parts of your body to get the work done.
How do you perform a gorilla row properly?
To get the most out of this movement and keep yourself safe, doing it the right way is key. We spoke with a personal trainer who shared the correct way to perform this. It is a variation of a deadlift-like movement that aims at your upper back and arm flexors. Watching a short video and following some simple directions can help you avoid common mistakes people make. So, let us look at how you can do it well.
Setting up for your gorilla rows
To begin, stand with your feet about shoulder width apart. Place two bell-shaped weights or bar-shaped weights between your feet. Bend forward at your hips, keeping your back quite flat, until you can comfortably grab the handles of the weights. Your arms should hang down straight, and your upper body should be nearly parallel to the floor, or just a little above it. This starting position is, you know, pretty important for the rest of the movement. Make sure your stance is wide enough to give you a solid base.
Making the gorilla rows movement
From that low position, keeping your upper body very still, pull one weight up towards your chest or the upper part of your stomach. Think about pulling with your elbow, bringing it up and back. Squeeze your shoulder blade at the top of the pull. Then, slowly lower the weight back down to the floor. As soon as that weight touches down, immediately pull the other weight up with your other arm. You are basically alternating sides after each pull. This alternating motion is, you know, a defining feature of this exercise.
Things to watch out for with gorilla rows
A common mistake is letting your upper body twist or move too much as you pull. Remember, the idea is to keep your torso very still to isolate those back muscles. Another thing to watch for is rounding your back; always keep it flat. Also, do not use too much momentum; control the weight both on the way up and on the way down. If you find yourself swinging the weight, it might be, you know, a sign that the weight is too heavy. Focus on a smooth, controlled pull and return.
What are the benefits of adding gorilla rows to your routine?
There are quite a few good things that come from doing gorilla rows. They are a good way to build the muscles on the back of your body, especially those broad side muscles, and you do not need a lot of fancy tools. You can find out the good things, which muscles get worked, and other ways to do this exercise. They can also make your muscles last longer during a workout. So, why add them to what you already do? Well, there are several reasons.
Building a stronger back with gorilla rows
This exercise is a solid way to build strength in your back. By working your broad side muscles, your rhomboids, and your traps, you are getting a comprehensive back workout. A strong back is useful for many everyday things, like lifting groceries or playing sports. It also helps with good body alignment. So, you know, getting a stronger back is pretty much always a good idea.
Getting better core stability from gorilla rows
Because you are working one side at a time and trying to keep your body steady, your mid-body has to engage quite a bit. This helps make your core more stable, which is helpful for balance and preventing discomfort in your lower back. A stable mid-body means you can move with more control and less chance of wobbling, which is, you know, a good thing for any physical activity.
The visual perks of gorilla rows
A rather interesting benefit of gorilla rows is that they can create a visual effect of a smaller mid-section. By building up your back muscles, especially your broad side muscles, they can make your upper body look wider. This can, in turn, make your waist appear narrower in comparison. It is a bit of an optical trick, but it works to give you a more shaped look, which is, you know, a nice bonus for many people.
How do gorilla rows compare to other rows?
You might be wondering how this particular pulling exercise stacks up against others you might know, like the standard bent-over row. While both are great for working your back, they do have some differences in how they feel and what they ask of your body. It is, you know, good to know these distinctions so you can pick the right movement for your aims.
Gorilla rows versus the traditional bent-over row
The main difference between gorilla rows and a regular bent-over row is the stance and the unilateral nature of the gorilla row. In a typical bent-over row, you often use both arms at once, and your stance might be narrower. With gorilla rows, you are typically in a wider, lower stance, and you pull one weight at a time. This single-arm pulling means your core has to work harder to resist twisting, which is not as much of a factor in a two-arm bent-over row. So, gorilla rows offer a great change to the usual bent-over row, giving you that extra core work, which is, you know, quite helpful.
What equipment can you use for gorilla rows?
One of the good things about this exercise is that you do not need a lot of fancy tools to do it. You can perform gorilla rows with either bell-shaped weights or bar-shaped weights, which means they are pretty accessible for most people who work out at home or in a gym. It is, you know, pretty convenient.
Using kettlebells for gorilla rows
Bell-shaped weights are often a popular choice for gorilla rows. Their shape allows them to sit nicely between your feet, and the handle is easy to grab in that low position. Many people find the feel of pulling a bell-shaped weight quite natural for this movement. Learning how to perform the bell-shaped weight gorilla row, which is a kind of deadlift, aims at your upper back and arm flexors. You can, you know, watch a video to see how it is done.
Using dumbbells for gorilla rows
Bar-shaped weights also work very well for gorilla rows. You stand slightly behind them with a wide stance, bend forward at the hips while keeping a flat back, and then pull one up at a time. The principles are the same as with bell-shaped weights. You can find out the good things, helpful hints, and other ways to do this movement for your upper back. So, you know, choose what you have or what feels best for you.
How can you fit gorilla rows into your workout?
This exercise is quite adaptable and can fit into your workout routine in a few different ways. It is a compound movement that mainly works your back, but also hits your shoulders, arm flexors, and traps. By alternating sides after each pull, you give your muscles a brief moment to recover. This, you know, makes it quite versatile.
Gorilla rows as a warm-up or opener
The "gorilla row mayhem series" is a good way to begin a back workout or an upper body workout. It gets your whole back ready to go. Because it is a compound movement and works so many muscles, it can serve as a great way to wake up your body and get the blood flowing to those areas before you move on to heavier lifts. It is, you know, a pretty effective way to start.
Gorilla rows for a full workout piece
This exercise can also work well as a key movement in a total body workout or as a primary back exercise. Since it builds overall broad side muscle development, you also get good work done on other areas. You can use it for strength building, aiming for fewer pulls with heavier weights, or for muscle endurance, doing more pulls with lighter weights. It is, you know, a solid choice for a main exercise.
Are there any gorilla rows alternatives?
If for some reason gorilla rows are not quite right for you, or if you simply want to add some variety to your routine, there are other movements that work similar muscles and offer similar good things. It is, you know, always good to have options.
Other ways to work your back, like gorilla rows
Movements like single-arm bent-over rows, or even chest-supported rows, can work many of the same muscles as gorilla rows. While they might not have the exact same core stability challenge, they are still great for building back strength. You could also look at different kinds of deadlifts that focus on the posterior chain. The key is to find movements that let you really feel those back muscles working. So, you know, there are plenty of ways to get that back stronger.
