Why People Swear By ‘Gorilla Lines’ To Get Strong And Muscular

If you want to strengthen your core and back, improve grip strength, and build a strong posterior chain, get ready to sweat it out during your next workout. People swear by “gorilla lines” to get stronger and more muscular, and let’s keep it going! We spoke to a trainer who shared the correct way to do these exercises and all their benefits.

“Gorilla rows are similar to classic bent-over rows and similarly target the mid and upper back, lats and shoulders,” he explains. Rachel McPhersoncertified trainer with Garage Gym Exams.

The beauty of this exercise is that you can gradually pump up the weight with kettlebells or dumbbells as you progress for an added bonus. If your goal is to strengthen your back, you can stand in a more upright position while doing rows. By doing so, you will reduce the stress you are putting on your lower back.6254a4d1642c605c54bf1cab17d50f1e

Now, let’s take a look at the benefits of incorporating gorilla exercises into your workout routine.

Benefits of Making Gorilla Lines

The reason trainers and fitness enthusiasts are crazy about gorilla rows is that they can help you achieve a strong, muscular back and shoulders.

“[Gorilla rows] “They’re done with kettlebells or dumbbells, so you can increase the weight over time and add reps or even sets to your workout routine with these exercises,” MacPherson said. he explains. and strength. It’s much easier to do this with exercises like the gorilla row because you can keep using heavier weights as you get stronger.”

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Additionally, gorilla rows are a single exercise, meaning you work on one arm at a time. “Single exercises are great for addressing muscle imbalances as they force each side to lift the weight independently as opposed to bilateral movements like the barbell row, where your strong side can pay for the weak,” MacPherson tells us.

Another caveat MacPherson is talking about? Make sure to do gravity at the bottom of the exercise instead of putting the kettlebells on the floor. Otherwise, you won’t reap the rewards of stretch-mediated hypertrophy from exercise.

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“However, since you don’t need to hold yourself or balance too much because the weight is supported on one side, you can focus all your attention on the muscle groups aimed at your back,” MacPherson adds.

How to make Gorilla Row

Now that you know the benefits, here are the steps to do the job.

1. Stand tall with your feet shoulder-width apart and two kettlebells on the floor between your feet.
2. Bend your knees and hold your hips while keeping your chest slightly up and your back straight.
3. Hold a kettlebell in each hand, making sure your palms are facing inward.
4. Roll one kettlebell toward your hip, keeping your elbow close to the side of your body.
5. Engage your core and keep your shoulders down.
6. Keep your opposite arm straight.
7. Slowly lower the kettlebell and immediately begin to row the kettlebell opposite your hips.

Alexa Mellardo