Gorilla Row
The gorilla row is a bilateral hinged dumbbell rowing exercise that alternates between arms while using the opposite dumbbell for balance. It effectively targets the lats and builds back thickness while challenging core stability throughout the movement.
How to do it
- Place two dumbbells on the floor and hinge forward, gripping both dumbbells while maintaining a flat back.
- Row the right dumbbell up toward your hip while using the left dumbbell as a support handle.
- Lower the right dumbbell and immediately row the left dumbbell upward.
- Continue alternating rows in a rhythmic manner.
- Repeat for the desired number of repetitions.
Form cues
- Hinge at your hips and keep a flat back.
- Grip both dumbbells firmly on the floor.
- Pull one dumbbell to your hip while pressing the other into the ground.
- Alternate sides smoothly without twisting your torso.
- Engage your core to stay stable throughout.
Breathing: Inhale as you lower the weight to the floor, and exhale forcefully as you pull the dumbbell up toward your hip.
Common mistakes
- Rounding your lower back, which places unnecessary stress on your spine.
- Rushing the reps, leading to loss of balance and poor muscle engagement.
- Twisting your torso too much, reducing the focus on your lats and core.
Muscles worked
Primary: lats. Secondary: rhomboids, biceps, abs.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps per side, rest 60 s
Lose weight
3 sets × 10–12 reps per side, rest 45–60 s
Build muscle
3–4 sets × 8–10 reps per side, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have lower back discomfort, ease off or choose a supported rowing variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this in my lower back instead of my back muscles?
This usually happens if your hips are too low or your back rounds. Reset your hinged position, brace your core, and ensure your spine stays neutral.
Do I need heavy dumbbells to start?
No. Start with a light weight to master the alternating balance and form before increasing the load.
How often can I include gorilla rows in my routine?
Two to three times per week with at least a day of rest between sessions is plenty for recovery and growth.