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Horizontal Pull Dumbbell Intermediate Compound Unilateral Video

How to do the Gorilla Row

Primary: Upper Back · also works Shoulders, Biceps, Traps.

The Gorilla Row is an intense upper back exercise that involves the use of dumbbells. It helps to strengthen the upper back while also engaging the shoulders and biceps. The exercise is performed in a bent-over position, rowing the dumbbells alternately. It targets several muscles in the upper body and is great for building both strength and stability.

Demo video: Gorilla Row · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Start by standing with your feet wider than shoulder-width apart, holding a dumbbell in each hand.

  2. 2

    Bend at the hips while keeping your back straight, and let the dumbbells hang at arm’s length.

  3. 3

    Row one dumbbell up towards your hip, squeezing your shoulder blade at the top of the movement.

  4. 4

    Lower the dumbbell back down to the starting position and repeat the movement with the other arm.

Coaching cues

  • Keep your core engaged throughout the exercise to maintain balance and prevent lower back strain.
  • Use a controlled motion while lifting and lowering the dumbbells to focus on the muscles being worked.
  • Ensure your back remains straight and avoid rounding your shoulders during the exercise.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Gorilla Row alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Chest-Supported RowDumbbell · beginner Dumbbell RowDumbbell · beginner Rear Delt FlyDumbbell · beginner Renegade RowDumbbell · intermediate Bent Over Dumbbell RowsDumbbell · intermediate Dumbbell Bent Over RowsDumbbell · intermediate

Frequently asked questions

What muscles does the Gorilla Row work?

Primary: Upper Back. Secondary: Upper Back, Shoulders, Biceps, Traps

How many sets and reps of Gorilla Row should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Gorilla Row?

Same movement pattern, different equipment: Chest-Supported Row, Dumbbell Row, Rear Delt Fly, Renegade Row, Bent Over Dumbbell Rows, Dumbbell Bent Over Rows.

Is the Gorilla Row good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.