Gorilla Row
Strengthen your back and build power with the Gorilla Row. A challenging compound exercise you can do anywhere with minimal equipment!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by standing with your feet shoulder-width apart, holding a bottle filled to a suitable weight in each hand.
2. Hinge at your hips and slightly bend your knees, leaning your torso forward until it’s almost parallel with the floor. Let your arms hang straight down from your shoulders, palms facing each other, gripping the bottles firmly.
3. Brace your core to maintain a flat back, and ensure your neck is in a neutral position, aligned with your spine.
4. Begin the movement by driving your elbows behind you, retracting your shoulder blades as you bring the bottles upwards towards your hip area.
5. Squeeze your back muscles at the top of the movement before lowering the bottles back to the starting position in a controlled manner.
6. Repeat the exercise for the desired number of reps and sets.
Make sure to maintain a strong grip on the bottles throughout the exercise to prevent them from slipping. Adjust the weight of the bottles as needed to match your strength and fitness level.
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