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Dumbbell Gorilla Row

Alternating dumbbell rows from a wide, low hip hinge while the non-working weight stays grounded or controlled beneath the shoulder.

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Dumbbell Gorilla Row demonstration

Exercise overview

Training details

BackLatsUpper BackBicepsCore

Equipment

Dumbbell

Sets × reps

3 × 12 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand in a wide stance over two dumbbells, bend your knees, and hinge until your torso is angled forward.
  2. 02Grip both dumbbells beneath your shoulders and brace your trunk with a long, neutral spine.
  3. 03Row one dumbbell toward the same-side hip or lower ribs while the other weight remains grounded or hanging.
  4. 04Lower the working dumbbell under control, reestablish your square torso, and row the opposite side.
  5. 05Continue alternating without standing up, shrugging, or rotating your hips and shoulders.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKettlebell Gorilla RowRelated variationDumbbell Bent-Over RowRelated variationKettlebell Single Arm Gorilla RowRelated variationDumbbell Palm Rotational Bent Over RowRelated variationDumbbell Pronated Grip RowRelated variationSandbag Bent Over Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDual Kettlebell Bent Over RowComparable substituteDumbbell Row to KickbackComparable substituteSeated Cable RowComparable substituteInverted RowComparable substituteBand Chainsaw Row

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