How to Perform Dumbbell Gorilla Rows | Build a Stronger, More Functional Back Exercise Tutorial, by Berserkers and Barbells on YouTube. 1 min 20 s.
- Video length
- 1 min 20 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Place two dumbbells on the floor in front of you, about shoulder width apart. Use a weight you can pull for 8 to 12 clean reps per side.
Stand with your feet slightly wider than shoulder width, toes pointing forward or slightly out.
Push your hips back and hinge forward until your torso is angled toward the floor. Keep your knees soft, not locked.
Keep your back flat and your neck neutral, eyes looking at the floor a little ahead of the dumbbells.
Brace your core hard, as if bracing for a light punch, and grip both handles.
Row one dumbbell toward your abdomen, driving your elbow back close to your body. Keep your torso still.
Lower that dumbbell under control until it touches the floor, then row the other side.
Alternate sides for your planned reps, keeping your hips level and your back flat the whole set.
Tips and common mistakes
If your back starts to round, stop the set and reset your hinge before continuing.
Keep your elbows close to your ribs instead of letting them flare out to the sides.
Lower each dumbbell slowly and touch the floor each rep so you pull from a dead stop, not momentum.
Start lighter than you think you need, because the hinge and grip make this harder than a bench row.
Questions
How many sets and reps should I do?
Three to four sets of 8 to 12 reps per side is a common starting point. Pick a weight that leaves one or two good reps in reserve.
Can I do gorilla rows if my lower back is sore?
Skip them and check with a doctor or physio first. A flat back under load still stresses the lower back, so pain is a sign to stop.
What if I only have one dumbbell?
Do single-arm rows with one hand braced on a bench. You lose the alternating dead-stop style but still train the same muscles.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
