Bottle Weighted Gorilla Row Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Weighted
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Rhomboids, Trapezius, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Weighted Gorilla Row
Visualised Target Muscle Groups
Front
Back
How to: Bottle Weighted Gorilla Row
- Stand with your feet shoulder-width apart, holding a weight in each hand.
- Hinge at your hips, bending slightly at the knees and keeping your back straight.
- Pull the weights towards your hips, engaging your back muscles.
- Pause briefly at the top of the movement, then lower the weights back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Rounding your back during the row.
- Using too heavy weights that compromise form.
- Not fully extending the arms during the row.
Modifications
- Use lighter weights to reduce strain while perfecting form.
- Perform the exercise seated if standing puts too much stress on the lower back.
Tips
- Keep your back straight during the row to avoid injury.
- Engage your core while performing the exercise to stabilize your body.
- Pull from your elbows rather than your wrists for better muscle activation.
Bottle Weighted Gorilla Row Alternatives
Tags
back
strength
row
latissimus dorsi
weighted
upper body
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