Gorilla Rows present a fantastic variation of the Bent-Over-Row exercise, specifically targeting the upper back muscles, such as the latissimus dorsi, rhomboids, and trapezius. Additionally, this exercise engages the shoulders and biceps for a comprehensive upper body workout.
Primary Muscles Worked in Rowing Exercises:
1. Latissimus Dorsi (Lats):
- The lats are the large muscles in your back responsible for the V-shape appearance. Rowing exercises, in general, engage and develop the lats.
2. Rhomboids:
- These muscles are located between the shoulder blades and play a role in retracting the scapulae (pulling them together).
3. Trapezius (Upper and Middle):
- The traps are involved in scapular elevation and retraction, especially in rowing movements.
4. Rear Deltoids:
- The rear deltoids, or posterior part of the shoulder muscles, are activated during rowing exercises.
5. Erector Spinae:
- The erector spinae muscles run along the spine and are engaged to some extent, especially in bent-over rowing variations, to help maintain an erect posture.
Secondary Muscles and Stabilizers:
1. Biceps Brachii:
- The biceps play a role as synergists in rowing movements, particularly during the pulling phase.
2. Brachialis and Brachioradialis:
- These muscles in the upper arm also contribute to elbow flexion during rowing.
3. Posterior Deltoids:
- While the rear delts are primary movers, the posterior deltoids also play a supporting role.
4. Forearm Muscles:
- Grip strength and forearm muscles are engaged to hold onto the weight or bar during rowing.
Core Muscles (Engaged for Stability):
1. Abdominals:
- The core muscles are engaged to stabilize the spine and prevent excessive arching or rounding.
2. Obliques:
- Especially during rotational rowing exercises, the obliques play a role in stabilizing the torso.
Potential Gorilla Row Variation:
If "gorilla rows" refer to a specific rowing variation, it's crucial to consider the form and technique used in that particular exercise. Always ensure proper form to avoid injury and effectively target the intended muscle groups.
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