What Muscles Do Gorilla Rows Exercise Work?

 

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.