Dumbbell Gorilla Row

Setup

1. Place two dumbbells on the floor in front of you, slightly wider than shoulder-width apart.

2. Assume a wide, sumo-style stance with your feet positioned outside the dumbbells.

3. Hinge at your hips and bend your knees to squat down until your torso is nearly parallel to the floor, grasping the handles of the dumbbells.

Movement

1. Maintain a flat back and engaged core to protect your spine.

2. Pull one dumbbell upward toward your hip by retracting your shoulder blade and driving your elbow toward the ceiling.

3. Keep your torso stable; minimize rotation of your lower back.

4. Lower the dumbbell back to the ground with control.

5. Repeat the movement with the opposite arm while keeping the other hand anchored to its dumbbell on the floor.