Fysiqal

Horizontal Pull · Intermediate

Gorilla Row

Compound horizontal pull exercise using dumbbell.
Gorilla Row demonstration (no audio).
Movement pattern
Horizontal Pull
Difficulty
Intermediate
Equipment
Dumbbell
Mechanics
Compound
Sides
Alternating
Main plane
Multiplanar

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How to do the Gorilla Row

Cues reviewed by Kwabena Osei on

Setup

Scapular adduction (retraction) is a deliberate technique for optimal lat engagement on rows — not automatic. The pull completes without it; retracting the shoulder blades increases the muscle's effective force angle. Cue it explicitly.

  1. Hold the hinge depth constant — standing up between reps turns it into a partial deadlift, not a row.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder extensionprimary action

    Latissimus dorsi (prime mover, high emphasis); Teres major (prime mover, high emphasis); Posterior deltoid (synergist, moderate emphasis)

  • Shoulder horizontal abductionprimary action

    Posterior deltoid (prime mover, moderate emphasis); Latissimus dorsi (synergist, moderate emphasis); Infraspinatus (synergist, low emphasis); Teres minor (synergist, low emphasis)

  • Elbow flexionsecondary action

    Brachialis (synergist, moderate emphasis); Biceps brachii (synergist, moderate emphasis); Brachioradialis (synergist, moderate emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, high emphasis); Multifidus (stabilizer, moderate emphasis)

  • Spine rotationsecondary action · resisted

    External oblique (stabilizer, moderate emphasis); Internal oblique (stabilizer, moderate emphasis); Quadratus lumborum (stabilizer, moderate emphasis)

Related exercises

All horizontal pull exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.