The gorilla row is a fun variation that’ll challenge you a little differently than a normal bent-over row. These are typically done with kettlebells. If you only have dumbbells, just elevate them to about mid-shin.
- Begin with the kettlebells between your ankles, brace your midline, and sit your hips back into a proper hinged position.
- From there, row the kettlebell into the hip pocket while squeezing and pressing down into the other kettlebell.
Like a Meadows row, a slight rotation at the upper-back is good if you’re properly braced and pressing down into the contralateral kettlebell. Not only will these blow up your back, but you’ll likely get a good burn in the glutes and hamstrings.
Do 3-4 sets of 8-10 each side. Rest 90 seconds to 2 minutes before starting again.