Gorilla Rows
Gorilla rows are a strong upper back and core stability exercise that challenges your pulling strength while maintaining a solid hip hinge position. This variation trains the lats, rhomboids, and grip muscles while your hips and spine stay locked in place. By rowing one kettlebell or dumbbell at a time, you also load your core to resist rotation which helps build better full body control.
Many people struggle with maintaining posture during rows or deadlifts. Gorilla rows reinforce a neutral spine and teach you how to create tension throughout your trunk while moving your arms. This helps reduce rounding through the back and supports more powerful pulling mechanics.
Gorilla rows are a great accessory exercise for deadlifts, kettlebell swings, and other hip hinge lifts. They support better posture, stronger pulls, and safer lifting technique.
Why Use Gorilla Rows
- Builds strong upper back and grip strength
- Reinforces proper hip hinge positioning
- Improves core stability through anti rotation control
- Helps reduce rounding or collapsing through the spine
- Great accessory for deadlifting and athletic performance
Equipment Needed
- Two kettlebells or dumbbells
- Flat surface with enough space for a hip hinge stance
How to Perform Gorilla Rows
- Stand with feet hip width apart and hinge at the hips with a flat back.
- Grip a kettlebell or dumbbell under each shoulder.
- Brace through the core and keep hips steady.
- Row one weight to your ribcage without letting your torso twist.
- Lower with control and repeat on the other side.
- Maintain strong posture throughout the entire set.
Common Mistakes
- Rounding through the spine instead of hinging at the hips
- Rotating the torso during each row
- Pulling with momentum instead of muscle control
- Shifting weight excessively from side to side
- Forgetting to maintain tension through the core
Progressions and Regressions
- Regression: Use lighter weights and reduce hinge depth
- Regression: Perform with feet wider for more stability
- Progression: Increase hinge depth to challenge trunk stability
- Progression: Add a pause at the top of each row
- Advanced: Perform for time under tension or tempo variations
