If you’re looking for a powerful back exercise that also challenges your core and grip, learning how to do gorilla rows with dumbbells is a fantastic choice. This compound movement builds impressive strength and stability, and you can do it with just two dumbbells.
How to Do Gorilla Rows With Dumbbells
This exercise, also known as a renegade row, is a full-body move. It’s more than just a back workout; it tests your entire chain from hands to hips. Getting the form right is crucial to avoid injury and get the most benefit.
What You Need to Get Started
You don’t need much equipment. A pair of dumbbells is essential. It’s best to start with a lighter weight than you’d use for a normal bent-over row. You’ll also want a non-slip floor surface, like a gym mat or rubber flooring.
- Two hex or round dumbbells of equal weight.
- Enough floor space to get into a plank position.
- Proper workout attire and shoes for stability.
Step-by-Step Form Guide
Follow these steps carefully to perform the gorilla row correctly. Rushing will compromise your form, so take it slow at first.
- Place the two dumbbells on the floor about shoulder-width apart. The handles should be parallel.
- Grip the dumbbells firmly and get into a high plank position. Your hands are on the dumbbell handles, shoulders directly over your wrists. Your feet should be wider than hip-width for a stable base.
- Engage your core, glutes, and quads. Your body should form a straight line from head to heels. This is your starting position.
- Keeping your hips as level as possible, pull one dumbbell up towards your hip. Drive your elbow back and up, squeezing your shoulder blade.
- Pause for a moment at the top of the movement, then slowly lower the dumbbell back to the floor with control.
- Repeat the row on the opposite side. That’s one complete rep.
Common Mistakes to Avoid
Even experienced lifters can make errors with this move. Watch out for these common pitfalls.
- Hips Rotating or Sagging: Your hips will want to twist or drop. Fight this by bracing your core extra hard.
- Shrugging the Shoulder: Pull with your back, not your neck. Keep your shoulders away from your ears.
- Rushing the Reps: This isn’t a speed exercise. Control is everything for building strength and stability.
- Looking Up: Keep your neck in a neutral position, looking at the floor a few inches ahead of you.
Primary Muscles Worked
The gorilla row is a true compound exercise. It hits multiple muscle groups simultaneously, making it very efficient.
- Latissimus Dorsi: The primary mover for the rowing motion, giving you that wide back look.
- Rhomboids and Trapezius: These upper back muscles retract and stabilize your shoulder blades.
- Core (Abs, Obliques, Transverse Abdominis): They work isometrically to prevent rotation and keep your spine stable.
- Glutes and Quadriceps: They help maintain the plank position and hip stability.
- Forearms and Grip: Holding onto the dumbbells provides a serious grip strength challenge.
Benefits of Adding Gorilla Rows to Your Routine
Why should you include this demanding exercise? The benefits are substantial and go beyond simple back development.
- Improved Anti-Rotation Core Strength: It trains your body to resist twisting, which is vital for sports and daily life.
- Balanced Back Development: It works each side of your back independently, helping to correct muscle imbalances.
- Enhanced Full-Body Coordination: It requires your upper and lower body to work together in sync.
- Time Efficiency: It works your back, core, and stability in one single movement.
- Minimal Equipment Needed: You can get a intense workout anywhere you have two dumbbells.
Programming and Progressions
You can’t just jump into heavy gorilla rows. Here’s how to smartly add them to your workouts and make them harder over time.
Where to Place Them in Your Workout
Because they are so demanding, gorilla rows are best done early in your session when you’re fresh. Do them after your main compound lifts like squats or deadlifts, but before isolation exercises. Aim for 3 to 4 sets of 6 to 10 reps per side. Focus on quality, not quantity.
How to Make the Exercise Harder
Once you’ve mastered the basic form with good weight, you can try these progressions.
- Increase the Weight: The most straightforward method. Use heavier dumbbells.
- Add a Tempo: Try a 3-second pause at the top, or a 4-second lowering phase.
- Try a Feet-Together Plank: Narrowing your foot stance dramatically increases the stability demand.
- Use a Stability Ball: Place your feet on a stability ball instead of the floor for an advanced core challenge.
Beginner-Friendly Regressions
If the full version is to difficult, start here. There’s no shame in building up slowly.
- Elevated Gorilla Rows: Place your hands on a bench or box instead of the floor. This reduces the load on your core.
- Single-Arm Plank Holds: Just hold the plank position while lifting one hand slightly off the dumbbell, without rowing.
- Knee Plank Gorilla Rows: Perform the row from a plank position on your knees to shorten the lever.
Safety Tips and Considerations
Listen to your body. This exercise puts significant stress on your wrists, shoulders, and core. If you feel sharp pain, stop immediately. Ensure the dumbbells have a flat, stable end (hex dumbbells are ideal) so they don’t roll. Always warm up your shoulders, back, and wrists before starting. A few sets of cat-cows and arm circles can make a big difference.
FAQ Section
What are gorilla rows good for?
They are excellent for building back strength, core stability, and improving overall body coordination. They help fix muscle imbalances between sides of your body.
How heavy should the dumbbells be for gorilla rows?
Start much lighter than you think. Focus on perfect form first. A weight you can row for 8-10 controlled reps per side is a good starting point.
Can I do gorilla rows every day?
No, it’s not recommended. Your muscles and central nervous system need time to recover. Include them in your back or full-body workouts 1-2 times per week.
What’s the difference between a gorilla row and a renegade row?
They are essentially the same exercise. Some people use the terms interchangably, though some argue a renegade row uses kettlebells. The form and purpose are identical.
Why do my hips twist during the row?
This is the most common issue. It means your core isn’t bracing hard enough to resist the pull. Focus on squeezing your glutes and abs tighter, or reduce the weight until you can keep your hips level.
Are dumbbell gorilla rows better than barbell rows?
“Better” depends on your goal. Barbell rows let you move more total weight for pure strength. Dumbbell gorilla rows provide unilateral work and core stability that barbell rows do not. They are complementary exercises.