Gorilla Row
Builds back and shoulder strength through alternating rows from a deadlift-like stance, challenging core stability.
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Main Muscles
- Middle Back
- Upper Back
- Lats
- Shoulders
Supporting Muscles
- Abs
- Biceps
- Triceps
- Forearms
- Glutes
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How to perform
- Stand with feet wide, hinge forward and place two AguaForce weights on the floor between your feet
- Grip one handle and row it up toward your ribs while the other arm stays extended, supporting your weight
- Lower it back to the floor and repeat on the other side
- Continue alternating sides, keeping your back flat throughout
Tips
- Keep your hips low and back flat like a deadlift position
- Drive your elbow up and back on each row for full lat engagement
Gorilla Row FAQ
What muscles does the gorilla row work?
The gorilla row mainly works your middle back, upper back, lats and shoulders, with your abs, biceps, triceps, forearms and glutes supporting the movement.
How much water should I put in the weight for the gorilla row?
Fill both AguaForce weights to about 5–9 lb each, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the gorilla row should I do?
Aim for 3 sets of 8–10 reps per arm, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.