Trunk rocks side to side with each alternating row
The body should stay still; rocking means the load is too heavy.
Overactive muscles
Erector spinaeQuadratus lumborum
Corrective work
Foam RollErector spinae↗StretchQL side-bend stretch↗Pull · Upper Body
Gorilla Row
Coaching cues
- Stand with two dumbbells or kettlebells on the floor; feet wide; hinge to a deep row position
- Row one bell while the other stays on the floor for balance; alternate each rep
- Keep the trunk still — the alternating row is the anti-rotation challenge
- A great high-load horizontal pull that can be loaded heavier than a standard DB row
Common faults 2
Supporting arm lifts off the floor between reps
The floor-contact arm is the stability base; lifting it removes the gorilla row advantage.
Overactive muscles
ObliquesTFL
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗