The gorilla row builds strength through the middle and upper back, lats, and shoulders while also enhancing scapular mobility, plus thoracic and abdominal stability.
The Cable One Arm Bent Over Row is a strength-building exercise that targets the muscles in the back, biceps, and shoulders, promoting muscle growth and improving posture. This exercise is ideal for both beginners and advanced fitness enthusiasts due to its adjustable resistance and focus on unilateral muscle development. Individuals may opt for this exercise to enhance muscle balance, improve core stability, and promote functional fitness.
1. After setting up your weights, stand with your toes roughly aligned with the plates.
2. Deadlift the barbell to your starting position, meaning you’re at full extension.
3. Soften your knees and hinge at the hips so your torso is at about 45 degrees.
4. Pull your hands toward your chest to execute the landmine row.
This is a bodyweight isometric strengthening exercise for the muscles of your back and shoulder. Start by leaning your back on a wall with your knees bent in front of you. Drive your elbows into the wall behind you to lift your back off of the wall and hold for up to 7 seconds. Slowly return your back to the wall and rest for 5-7 seconds before repeating the next repetition.
This bent over row is great if you have lower back issues and uses the angles to mimic our normal range of motion during a row.
The Wide D Grip Pulldown Bar is a more “shoulder friendly” way of training lats. If you have some old shoulder injuries you may find the neutral grip more comfortable, especially on wide grip pulldowns.