Gorilla Row

The gorilla row uses a bracing arm against the ground to anchor and allow for heavier rowing and bigger gains.

Cues:

  • Brace in a powerful stance and lock your supporting elbow strongly to support your torso
  • Row the dumbbell by retracting and depressing your scap as you pull up with your arm

Mistakes:

  • Shrugging the shoulders towards the ears as you row
  • Allowing shoulders to roll forward when rowing
  • Rounding the low back
  • Standing too upright/failing to make torso horizontal

Cues:

  • Keep the elbows level with your shoulders and rotate the hands down and back up with control
  • The elbows should stay directly to the sides of the shoulders
  • Maintain strong retraction and rotate the hands as low as possible without causing the shoulders to translate forward

Mistakes:

  • Elbows moving – the humorous should rotate within the joint
  • Shoulders rolling forward as the hands come down
  • Using too much weight
  • Flaring the ribcage 

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