You can also try single arm rows (not alternating) or use exercises like the chop/lift or rotation swings. Coaching Tips • Maintain an arch in the lower back • Keep shoulders and hips square • Pull slowly with control keeping the elbows close to the body. 15_12786. The Gorilla Row primarily targets the muscles in your back, including the erector spinae, which run along the spine. “It’s a variation of a bent-over row that works. ) 3 Supersets 8-12 DB bench press 12 Ring rows C. 1c. Like. 10. Chest pointing towards the floor, perhaps with a slight incline, slight knee bend; Pull one of the weights up towards your chest, squeezing the shoulder blade in at the top The Gorilla Row is a great exercise for strength and / or strength endurance in the upper back, biceps, forearms and even the lower back and core too! Here a. Again, 3-4 rounds of this is. Consult technical representative for other. Get into a pushup position, resting your hands on a pair of kettlebells (or dumbbells). original sound - Michelle Mendez. We would like to show you a description here but the site won’t allow us. When performing the gorilla rows make sure you are sitting back in your hips and feel tension on your h. Gorilla rows, as one might think, are an outstanding substitute to the typical bent-over, T-bar rows, single-arm dumbbell, & single-arm. 12 week kettlebell program summary. Seated cable rows are a top choice latissimus dorsi exercise due to the pulling movement they offer while simultaneously hitting the biceps and hard-to-hit triceps. Párate justo detrás de tus pesas rusas, con los pies un poco más anchos que tus pesas. If you want to rotate with gorilla rows, try it out with light weight and see how they feel. Minute 3: 30s Battle Ropes. gorilla rows | 3. Holding a dumbbell in each hand, hold your arms out in front of your chest. It’s a great compound exercise that works your upper and lower body, as well as your back muscles. Gorilla Rows 🦍 . Speaking of exercise knowledge, if you aren't as versed in some of the movements, Gorilla Bow offers live and on-demand classes for a monthly charge of. Dumbbell Rows (4 sets, 15, 12, 10, 10 reps) 6. DUMBBELL GORILLA ROW. Gorilla rows feel more like a cardio exercise than a hypertrophy exercise . Strengthening these muscles can improve spinal stability and. Week 3 🐩 Monday A. Alternating gorilla row By Alice Porter. Keep your back flat and knees bent with a. They work the same muscle groups as a barbell row and help strengthen your core and spinal erectors in a hip hinge position. El Gorilla Row, es una apuesta segura para conseguir ese cuerpo de verano que todas deseamos. Barbell Curls – 3 x 6-8 into Triceps Pushdowns – 3 x 10-12. In this list of the best unilateral back exercises, I’ve included exercises using dumbbells, kettlebells, and cables. Se trata de una de las principales tendencias fitness del 2023 y hacerlo adecuadamente como parte de tus rutinas de entrenamiento, permitirá que tengas una figura de reloj de arena. Redordit • Appreciation Post - Thank y'all. Kettlebell Gorilla Rows. Gorilla Row. 06. Gorilla Row Video: How to Perform Gorilla Rows. The erector spinae, rear deltoids and core muscles act as stabilizers when in the bent-over position. This variation has many benefits and you can learn more about this exercise here. 0 coach Dan Jones #kettlebellgorillarow #kettlebellrow #shortsROWS ️ #kettlebell #kettlebellworkoutvideosA better exercise for shoulders would be Gorilla Rows. How To Do Bent Over Gorilla Rows. . (3 per pod). What it works: Back, upper body, and core. 当前最流行的时序数据库 InfluxDB 的数据压缩算法，也参考了 Gorrila 的相关实现。. . It’s a great compound exercise that works your upper and lower body, as well as your back muscles. Pause at the top and squeeze your lats, then lower the kettlebell back toward the floor. Start standing up with the feet shoulder-width apart. You can mix it with other exercises like. A Middle Ground. Gorilla rows, as you would expect, are an excellent back-builder and a welcome alternative for the common bent-over, T bar, single-arm dumbbell and single-arm dumbbell row that most exercisers rely upon. Gorilla Row . 99 per month. The kettlebell gorilla row is a compound exercise that targets multiple muscle groups, primarily focusing on the back, shoulders, and arms. It’s perfect in a total-body circuit, attacking your back, biceps, and abs, and delivering underrated glute challenge. Exercise #3: Alternating dumbbell gorilla rows, 3 sets of 10-12 reps; Exercise #4: Straight arm cable pullovers, 2-3 sets of 12-15 reps; Exercise #5: Ez-bar curls, 3 sets of 6-8 reps; Exercise #6: Tricep pushdowns, 3 sets of 10-12 reps; Exercise #7: Cable face pulls, 3 sets of 15-20 reps **Use a weight you can perform for 8 reps. . . “It’s a variation of a bent-over row that works the back muscles. Gorilla Rows. And as always, with all of your corrective exercises, focus on quality first, not quantity. Start in a bear crawl position with your hands on dumbbells. The Bent-Over Barbell Row is an anti-flexion exercise, which means your lower back must keep your torso from folding over. Watch short videos about #gorillarows on TikTok. I take you through the gorilla Row from the floor using two moderate sized kettlebells, and how to modify if you only have one!These kettlebell GORILLA ROWS are part of a 30 minute workout taught by Human 2. Stand with your feet wider than shoulder-width apart, toes pointed slightly outwards, and hold a kettlebell in each hand between your legs. The gorilla row is typically performed by alternating sides with two kettlebells. Package Dimensions: 14. Stay Fit. Learn how to do the gorilla row, a new variation of rows that works your back and legs. Shin Box. Take a shoulder to slightly wider than shoulder stance. Lift one weight to your ribs, rotating your torso slightly with each rep, then lower it back to. This is the perfect time to do this, guys. 3. The exercise is typically performed with a barbell or heavy dumbbells. A 20-minute AMRAP with low reps and medium weight. - Gorilla rows - KB marches - Overhead KB marches - KB around the worlds - KB half kneeling rotationals 4 rounds 12 reps each Wearing @tlfapparel new Reset Collection in pistachio 🔗 in bio to shop | code TLF-DEANNAO3. So, none of these are redundant. 5 inches; 72 PoundsSubscribe for more workout demonstration videos!Apparel | Diet/Training Programs | Supps | Geargorilla row es un movimiento que trabaja en simultáneo músculos de la zona media del cuerpo así como también espalda y brazos, permitiendo de esta forma lograr un aspecto de cintura. It’s perfect in a total-body circuit, attacking your back, biceps, and abs, and delivering underrated glute challenge. The Gorilla Row Mayhem Series is a perfect way to start a back workout or an upper body workout, stimulating your entire back. Our 24 trainer-led, exercise videos focus on foundational kettlebell techniques and best practices for both new and advanced users. Nov 16, 2022 - This Pin was created by kk on Pinterest. Kettlebell Gorilla Row. Gorilla row (3 sets of 10 reps on each arm) Which row is best for back? Bent-Over Barbell Row The bent-over barbell row is the best back movement in terms of sheer weight a person can lift. Stay Fit. The gorilla row is a fun variation that'll challenge you a little differently than a normal bent-over row. Adult females are about 1. Package Dimensions: 14. Return the bells to the floor. For this exercise, you will need two kettlebells. Thanks to @Strong With Kelly for sh. Se trata del gorilla row, un movimiento que busca trabajar los músculos de la zona media del cuerpo, la espalda y los brazos. 5 x 10. This strain is 37% sativa and 63% indica. Start with hands gripping each dumbbell on the ground, and engage core and glutes for stability. com or visit Row With Dumbbells. Having too much of a difference between the left and right side of the body can lead to postural problems and injuries. 5K Likes, TikTok video from Cosmic Neighbors (@cosmicneighbors): "Gorilla gets Angry #gorilla #funnyanimalvideos #funnyvideos". Jump back to a bear plank and begin another rep. 4. 99 per month. Draw an oval for the head of the silverback gorilla. This post provides step-by-step instructions on how to do Gorilla Rows correctly with safety tips to performing them, muscle groups targeted, and common mistakes made when performing them! How to Perform Gorilla Row Exercise Gorilla Rows are a greet Bent Over Row back exercise that targets the lats, middle and upper traps, shoulders and biceps. When done correctly, apparently you’ll resemble the body posture of a gorilla. How to perform the kettlebell gorilla row: Sit back a little and engage your glutes & hamstrings (drive your knees out) Row one kettlebell up towards your hips. By targeting the lats and other back muscles, the Gorilla Row can help to improve posture, increase upper body strength, and give the appearance of a wider, more muscular back. 2. How many degrees should incline bench be? Lie back on an incline bench. WEBSITE: prototypes and pilots to replications and roll-outs, Gorilla is with you every step of the way. They are also great for fixing left-to-right strength imbalances. 2K Comments. By incorporating both pulling and curling motions, this exercise engages your back, arms, shoulders, core, and even your legs. 中介绍的内存型时序数据库，并在github公布了其开源实现 Beringei 。. Bend at your hips and knees and grab a kettlebell with each hand. Here is Chris Heria’s shoulder routine: 1. Check out Gorilla's samples and Open Materials . For this variation on the burpee, start with your feet slightly farther than shoulder-width. Equipment needed for gorilla rows: 2 dumbbells; How to do gorilla rows: Hold the weights with a neutral (palms facing) grip; Set your body position – straight, stiff back. Try these out on your next back day🫶 the gorilla rows are my fav! #gymtok #fitnesstok #fitnesstips #workoutsforwomen #gorillarows #hourglassworkout. Versatility is key when it comes to the #1 spot on any exercise list here at Jacked Gorilla! Face pulls, of all the rhomboid stretches and exercises, excel at offering a dynamic stretch and a burn simultaneously. published 18 December 2022. These are typically done with kettlebells. Try Gorilla Rows for improved Back and Core Strength 💪🏼 Ideally use Kettlebells for this movement #stronger #strength #liftwithhayley #weighttraining #weightlifting #backday #corestrength #coreworkout #kettlebell #strengthtraining #strengthandconditioning #gymlife #backexercises. It might look simple, but trust me: the Gorilla Row will be working your entire body. It wasn't acquired by Wealthy Gorilla Limited until 2019, and since then. Let’s get stuck into it. The two exercises require a flat back, and the weight touches the floor between reps. This compound exercise targets the back muscles while also engaging the shoulders, core, and grip strength. Just like with the other Pull Workout, be sure to write this down. This is excellent for building lower-back strength and stability. What you do is hang upsidedown by your legs from a pull-up bar or a sturdy tree branch with a banana in your mouth (unpeeled) while holding a pair of dumbbells (you might want to start light to develop some mind muscle. In Gorilla, the spreadsheet drives the task. Biblioteca de Ejercicios #MarceFit🌟 ¡Sígueme en redes sociales! 🌟Facebook. 5 The Gorilla Grow Tent 2x2. Schedule a call with me to learn more about my online personal training program: Free Training Fo. The variety you need. Here is the. . Here’s. Let’s get stuck into it. To perform this exercise, start by placing two kettlebells on the ground shoulder-width apart. Because of the great benefits associated with different parts of the body and the convenience of. Begin with the kettlebells between your ankles, brace your midline, and sit your hips back into a proper hinged position. Gorilla Row CrossFit Federal Hill 5. Dumbbell haloThe KB bent over row is a fundamental exercise that will add muscle and strength to the back. Perform three sets of 15 to 20 repetitions. Gorilla Rows are a great Bent-Over-Row exercise variation that target the muscles of the upper back, including the lats, rhomboids, and trapezius, as well as the shoulders and biceps. To get started: 1. Learn how to perform them with kettlebells or dumbbells, and see the benefits, variations, and alternatives of this exercise. This row variation targets the lats. Do between 4-10 reps of gorilla rows, followed by 4-10 reps of deadlifts, and end with a specific distance for your farmer's walks, like 20 yards. When autocomplete results are available use up and down arrows to review and enter to select. Seated rows are another great way to build muscles with a low-risk upper back workout. Keep your palms facing down at all times as you row back. Step 1. Single-arm dumbbell row (4 sets, 7 reps) 8. T-bar row (3 sets of 10 reps) Gorilla row (3 sets of 10 reps on each arm) Which row is best for upper back? Barbell high rows are perfect for working those upper back muscles, particularly between the shoulder blades. “It’s a variation of a bent-over row that works the back muscles,” says NASM-certified personal trainer Rose McNulty. Here’s. Begin with feet shoulder-width apart. Available here: –those that have been following Cavemantraining for a while, they know the Silverback Workout which was designed in 2016 and redone in 2018. Explore. Minute 5: 30s KB OH Carry. Mar 5, 2023 - This Pin was created by Fitness Living on Pinterest. The name 'gorilla row' originates from the way the movement. Are rows better than pulldowns? When subjects did seated cable rows, muscle activity of the lats was more than 40% greater than when they did wide-grip pulldowns. Inverted Row. Dumbbell rows work muscle groups in your upper body. . She is a young Swedish girl from Uppsala, who is currently traveling around the world. Pull the rope apart as you row back to activate the upper back. It can also rock your back as either a finishing exercise in a back workout or even a lead exercise if you. Biblioteca de Ejercicios #MarceFit🌟 ¡Sígueme en redes sociales! 🌟Facebook. . For Muscle-Building: Do two to three sets of eight to 12 reps per side, approaching failure with each set. Feet shoulder width apart with two kettlebells or Dumbbells between them. It targets the mid and upper back, lats, and shoulders, while your core is put to the test to maintain stability and posture. Your back should be flat. Gorilla row: un ejercicio para desarrollar el core. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. P. Keep your hips back, back flat and core activated. It targets the lower lats, back, and to a certain degree, the biceps (bonus) and is seen as an excellent T bar row alternative. Dumbbell Snatch Pull. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. . For Endurance. Bent over row (4 sets, 7 reps) 6. Gorilla Row. Strengthening this muscle group has great protective benefits for overall shoulder health. Touch device users, explore by touch or with swipe gestures. With the Gorilla Row Exercise, you don’t have to transition in and out of a hip hinge. Step 3. In-Depth Review of the Gorilla Kettlebell by Onnit Kettlebells. HINGE into the hips. Specifications. Dumbbell Gorilla Row. El gorilla row es un excelente ejercicio compuesto para incluir en tus entrenamientos, solo asegúrate de que puedes mantener la posición con la zona del abdomen firme y remar con la espalda derecha, para asegurarte de. The Gorilla row is a dumbbell or kettlebell row that replicates the movement pattern of the Pendlay row. Double KB Gorilla Row. Shop. Gorilla rows. {wearing @DFYNE EVELYNT for 💸} this will work your back, your lats, your core, glutes and hamstring building that ratio we all love ⌛️ There is much more of this inside the workout plan of the RISE by Evelyn #hourglassfigure #hourglassworkout #backworkoutforwomen #fitnessmotivation #gymlifeThis function is useful to massage a DataFrame into a format where one or more columns are identifier variables ( id_vars ), while all other columns, considered measured variables ( value_vars ), are “unpivoted” to the row axis, leaving just two non-identifier columns, ‘variable’ and ‘value’. 😳Try this kettlebell exercise you've never done - Part 1 of 10. It is a unilateral back exercise, meaning you can work more on your weaker side to fix strength and muscle imbalance with this exercise. Cues: Brace in a powerful stance and lock your supporting elbow strongly to support your torso; Row the dumbbell by retracting and depressing your scap as you pull up with your arm;1 Gorilla row. . Long format vs short format data. Sum ( Row1 + Row2 ) Running Total Row 3 = List. 1M people have watched this. original sound - More_Amazing_Wildlife - Cosmic Neighbors. This is a rare movement that is both a regression for the standard renegade row, and a progression, too. Barbell Bent Over Row. He argues that if you put an asymmetrical strain on your groin, it can give you a hernia. Consequently, you will always need a spreadsheet even for the simplest task. See more videos about Gorilla Rows Dumbbell, Gorilla Rows with Dumbbells, Gorilla Rows Women, Gorilla Muscle, Gorilla Press Woman, Gorilla Rows Form. The Gorilla Bow is amazingly versatile, several of the good exercises are squats, shrugs, deadlifts, curls, calf raises, lat pulldowns, overhead press, rows, tricep extensions, and a whole lot more; Highly recommended for men over 40; The bow is sturdy, strong, and stands the test of time; Engage more muscles than dumbbell workoutsThe gorilla row is named as such because of the stance you take during the exercise. This workout is V2 of the famous and awesome Silverback Workout, if you’ve been following Cavemantraining for a while, you’ll know this from 2016 and the remake in 2018. This is excellent for building lower-back strength and stability. Hinge at the hip and lower your arms to the weight. 5 x 10. The kettlebell alternating row. Big fan of those. 1a. 1b. 4. Other vari. Elevate your workout with Gorilla Rows. . Kettlebell Gorilla RowsThe gorilla row uses a bracing arm against the ground to anchor and allow for heavier rowing and bigger gains. Pendlay rows are more like a powerlifting move, which probably makes it better at strengthening your main lifts compared to bent-over rows. Stay Inspired. Touch device users,. Step 2. Gorilla rows are a great alternative to barbell rows as they only require a pair of dumbbells or kettlebells. Here’s. Palm on kettle bell toward your lower ribs before bringing it back down to the. Stay Strong. The reverse grip barbell row is recognized as one of the best compound exercise movements you can perform for developing thickness and strength in the back. It engages several muscles at once, such as the trapezius, posterior delt, core, and especially the latissimus dorsi (lats). Gorilla Rows- so hot right now You’re getting so much bang for your buck with this movement- not only are you hitting multiple muscle groups you’re also developing core stability & lower body isometric strength since you have to. I. Swap dumbbells for a barbell to challenge your grip and stability even further. Exercise #3: Alternating dumbbell gorilla rows, 3 sets of 10-12 reps; Exercise #4: Straight arm cable pullovers, 2-3 sets of 12-15 reps; Exercise #5: Ez-bar curls, 3 sets of 6-8 reps; Exercise #6: Tricep pushdowns, 3 sets of 10-12 reps; Exercise #7: Cable face pulls, 3 sets of 15-20 reps **Use a weight you can perform for 8 reps. Gorilla Row. Equipment needed for gorilla rows: 2 Dumbbells; How to do gorilla rows: Hold the weights with a neutral (palms facing) grip; Set your body position – straight, stiff back. This row variation allows you to go hard and heavy without being inhibited by big and bulky dumbbells. I suggest doing all your renegade rows before the gorilla rows since the renegade variation is a bit more complex. For those that have been following Cavemantraining for a while, they know the Silverback Workout which was designed in 2016 and redone in 2018. Center and stagger middle row by one-half the required o. Shoulders DOWN, into the back pockets. Rear Deltoids for Health. Hinge from the hip until you are able to g. Folgt. Kettlebell gorilla row. Thor’s hammer row. Oct 22, 2022 - Discover (and save!) your own Pins on Pinterest. The gorilla row also teaches a static. It’s hard to beat the overall benefits of Heavy Barbell Bent Over Rows, but that doesn’t mean it’s the only way to train your back. This guide to the best lower back exercises should help you narrow down which exercises will work best for you as part of a well-rounded training regime. Lean forwards from the waist. The muscles worked by the barbell row are also worked by the gorilla row, and you get the added core and spine stability work. Set your body position - straight, stiff back. She told Bustle that the workout targets the middle and upper back latissimus dorsi, trapezius, and rear deltoids. Row BOTH kettlebells into the hips and HOLD them at the ribcage for maximum scapular packing. The gorilla row is the perfect option if you are tired of the same old back exercises, and want to increase your. Here is the. Pinterest. Hinge at the hips with just a small amount of knee bend. With the Gorilla Row Exercise, you don’t have to transition in and out of a hip hinge. KB Gorilla Row. Great for: Increasing range of motion, resulting in more muscle mass and heavy training for the serratus anterior. Kettlebell Gorilla Row The kettlebell gorilla row is a dynamic exercise that engages the entire posterior chain, including the back, glutes, and hamstrings. spacing for depths less than 11¼”. Currently my data contains multiple rows within a single product group. Chin/ head in neutral. The Gorilla Row Kettlebell exercise is a dynamic and effective movement that combines elements of the row and kettlebell swing. Alt. 212K views 3 years ago. Lean your weight to your right side,. Perform three sets of 10 to 12 repetitions on each arm of the Dumbbell Gorilla Row. You can mix it with other exercises like renegade rows or deadlifts. To learn more email info@degreefitnessseaforth. The Gorilla Kettlebell by Onnit is a uniquely designed kettlebell that is suitable for those who want to try and test different primal kettlebells aside from the classic and simple look. Get a total body workout by combining modern resistance training with the Gorilla Bow. . 本文将以论文为主线，结合具体的开源代码. Squeeze your shoulder blades and row both bells toward your rib cage. . They are also great for fixing left-to-right strength imbalances. Define the proportions of the facial features. I like to do a gorilla row with alternating arms. Strengthening this muscle group has great protective benefits for overall shoulder health. The interval time between sets would be 1 to 2. Stand with your feet shoulder-width apart just behind the weights. Hyper Extensions (2 sets, to failure). Kayla Jackson. It’s a great compound exercise that works your upper and lower body, as well as your back muscles. Shop. Here, McNulty explains how to do a gorilla row using good form so you can make the most of the move. Pain. To do it, you’ll hinge. Try to stay parallel to the floor – don’t twist. Column (s) to use as identifier variables. When autocomplete results are available use up and down arrows to review and enter to select. In this screen you can select the variable (s) to group your data by. Unleash your potential today. The KB gorilla row is an excellent upper body workout that helps build muscular endurance and muscle mass. Build muscle, lose weight and tone, while reducing joint stress. What do gorilla rows work? Back muscles: The primary target of gorilla rows is the back muscles, including the latissimus dorsi, rhomboids and trapezius. Specifications. Barbell row. Nov 16, 2022 - This Pin was created by kk on Pinterest. Alternating Gorilla Row Demo by Annie Miller // Movement Demos - Alternating Gorilla RowsThis exercise demo shows how to do an Alternating Gorilla Row. Gorilla Row Muscles Worked. Gorilla rows are a fantastic addition to high-intensity complex training for those interested in metabolic conditioning workouts. How to do the dumbbell press-up to renegade row: Start in a press-up position, holding the handles of a pair of dumbbells. Long format data means that every participant has multiple rows. Gorilla Row. Whether you’re a beginning exerciser who needs help getting started or someone. Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits. Sign in. Dual kettlebell gorilla row - Materiał instruktażowy od FITMADE - Plany Treningowe, które zmienią Twoje ciało na lepsze. “scary” lifts in the gym is improper weight distribution. One-arm dumbbell row (3 sets of 8 to 10 reps on each arm) T-bar row (3 sets of 10 reps) Gorilla row (3 sets of 10 reps on each arm) Do rows make back thicker? Your back is an amalgam of muscles that need to be stimulated from a variety of angles. If you have only one kettlebell, or a set of mismatched weights, perform all reps on one side at a time, making sure you have something to brace the nonworking hand against. 10. Gorilla Row. . Inverted row. They activate a range of muscle groups, predominantly throughout the back, such as the rhomboids and latissimus dorsi. 84 views, 1 likes, 1 loves, 0 comments, 0 shares. Benefits of Kettlebell Gorilla Rows . The kettlebell gorilla row is a compound exercise that targets multiple muscle groups, primarily focusing on the back, shoulders, and arms. . A 20-minute AMRAP with low reps and medium weight. They also help develop core stability and lower body isometric strength as the movement requires holding a static hip-hinge whilst rowing unilaterally. Gorilla rows. 2018 Oct;62 Suppl 1:139-140. Kettlebell row variations include the double/single kettlebell bent-over row, kettlebell gorilla row, and kettlebell suitcase row, all of which are good options. Do reps for 40 seconds, then rest 40 seconds. From 2x2. These are typically done with kettlebells, but if you only ha. Stay close to your torso while rowing. With a shoulder width stance, place two. Stand with your feet hip width apart and hinge at the hips, keeping your back flat. The exercises you want. . The primary purpose of window functions is to make it easier to perform calculations like: Sorting products by sales amount and comparing the sales of the. STRAIGHT ARM PUSHDOWN. It’s a great compound exercise that works your upper and lower body, as well as your back muscles. El Gorilla row es un ejercicio que promete definir tu cintura al máximo y conseguir un abdomen de impacto, perfecto para presumirlo durante el verano. For those that have been following Cavemantraining for a while, they know the Silverback Workout which was designed in 2016 and redone in 2018. When coaching clients, Jeff recommends a variety of movements in. Gorilla rows are a great exercise variation to work on strength of the entire back. . Shop. . Maintain a small low back arch and get the chest up. Thoracic Rotations. Here’s. Gorilla rows are a compound exercise that works your posterior chain muscles, such as lats, traps, rhomboids, and delts. Barbell Gorilla Rows. 1d. Do between 4-10 reps of gorilla rows, followed by 4-10 reps of deadlifts, and end with a specific distance for your farme. Alternatively, you can use kettlebells for this exercise. Here’s a quick recap of the 10 best lower back exercises:. See more🚨🚨 Vintage SuperFan YouTube Membership available for only $2. Gorilla Rows. The resistance band Kroc row works a lot of muscles, not just your back. Schedule a call with me to learn more about my online personal training program: Free Training Fo. You then lift the weight up towards your. . As seen in the quick video, @sammie. . By bending into a squat and leaning forward before even grabbing your kettlebells, you’ll be isometrically engaging your core, lower back, glutes, and hamstrings. Gorilla row is a compound exercise that targets the posterior chain. 5 x 10. Kettlebell Gorilla Row. DAX Window functions. Row BOTH kettlebells into the hips and HOLD them at the ribcage for maximum scapular packing. But 6kg dumbbell rows, when done. Start with your feet shoulder-width apart and two kettlebells in-between each foot. The gorilla row is named as such because of the stance you take during the exercise. More posts from r/homefitness.