How does this differ from a standard bent-over row?

The gorilla row starts from the floor for each rep, allowing for a deeper stretch and reducing lower back strain by providing a stable base to push against.

Should my knees be bent more than a regular row?

Yes, you should assume a deeper hinge or partial squat to reach the dumbbells while keeping your spine flat and protected.

Can I use kettlebells instead of dumbbells?

Kettlebells are an excellent alternative and are often preferred for this movement because their higher handles make it easier to maintain a flat back.

How to Do Alternating Dumbbell Gorilla Rows

Master the alternating dumbbell gorilla row with our expert guide to building a thicker back and stronger core with proper form.

How to Perform

Place two dumbbells on the floor slightly wider than shoulder-width apart.
Hinge at your hips and bend your knees until you can grasp the handles with a neutral grip.
Maintain a flat back and a deep squat-like hinge position so your torso is nearly parallel to the floor.
Pull one dumbbell toward your hip while keeping the other weight pressed firmly into the floor for stability.
Squeeze your shoulder blade at the peak of the movement before lowering the weight back to the floor.
Repeat the rowing motion on the opposite side while maintaining a static, braced torso.
Continue alternating sides for the duration of the set while keeping your head in a neutral position.

Common Mistakes

Rounding the lower back during the pull
Jerking the torso upward to create momentum
Letting the hips rise too high during the set
Flaring the elbows out wide instead of tucking toward the hip

Muscles Worked

Primary movers

Lats

Stabilizers

Rhomboids
Biceps
Lower Back
Rear Deltoids

Related Guides

Lats · Back