Gorilla rows also engages the lower body as you maintain a bent-over hip-hinge position the entire time. Besides the major back muscles, the exercise also targets the shoulders, arms, and core. Gorilla rows are primarily used in upper body routines, but it’s a compound movement that targets several muscle groups simultaneously.
It’s possible to use a pair of dumbbells, but you will need to elevate them to mid-shin height before starting. Most lifters use the gorilla kettlebell row variation by alternating sides with two weights. The alternating pattern helps you stay balanced while creating a slight rotation through the torso. The non-working arm also plays a role, as you press it down for stability when you lift with the opposite side.
Isometric positions create tension and engage the hips and lower body. This creates an isometric position or a position where you hold the body in the same stance throughout the entire exercise. The gorilla rows position is unique because you maintain a hip-hinge position, similar to the start of a deadlift position, while performing a unilateral row. The upper body exercise requires core strength to maintain the bent-over position, which can enhance abdominal stability and posture. Gorilla Rows are a bent-over row variation, targeting the middle and upper back muscles alongside the lats and shoulders. 7.3 Can I Do Gorilla Rows With Dumbbells?.
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