Bottle Weighted Gorilla Row

Bottle Weighted Gorilla Row

The Bottle Weighted Gorilla Row is a dynamic exercise that targets multiple muscle groups, making it an effective addition to your workout routine. This exercise primarily focuses on the back muscles, including the latissimus dorsi and rhomboids, but also engages the biceps, shoulders, and core muscles. To perform the Bottle Weighted Gorilla Row, you will need a set of lightweight bottles or filled water bottles. Start by standing with your feet hip-width apart and slightly bend your knees to stabilize yourself. Hold a bottle in each hand with an overhand grip and hinge forward at the hips, maintaining a neutral spine position. Next, pull the bottles towards your chest by retracting your shoulder blades and driving your elbows up and back, mimicking a rowing motion. Squeeze your back muscles at the top of the movement and then slowly lower the bottles back down to the starting position. Maintain a controlled movement throughout the exercise, focusing on the mind-muscle connection to optimize results. The Bottle Weighted Gorilla Row offers several benefits. Firstly, it helps to strengthen your back muscles, which are crucial for good posture and overall upper body strength. Additionally, this exercise engages the biceps and shoulders, providing a comprehensive upper body workout. Lastly, the core muscles are activated throughout the movement to provide stability and control. Incorporate the Bottle Weighted Gorilla Row into your strength training sessions to target your back muscles and enhance your overall upper body strength. As with any exercise, it's important to use proper form, start with a weight that challenges you but allows for proper execution, and gradually increase the weight as you become stronger. Keep in mind that consistency is key, so aim to include this exercise in your routine at least 2-3 times per week for optimal results.

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Instructions

  • Start by placing a bottle filled with water or sand on the ground.
  • Stand facing the bottle with your feet shoulder-width apart.
  • Hinge at the hips and bend your knees slightly, keeping your back straight.
  • Reach down with both hands and grab the bottle, palms facing towards your body.
  • Lift the bottle off the ground by extending your hips and straightening your knees.
  • As you lift the bottle, squeeze your shoulder blades together and pull your elbows back, mimicking the rowing motion.
  • Pause for a moment at the top, feeling the contraction in your back muscles.
  • Slowly lower the bottle back down to the starting position, keeping your back straight and core engaged.
  • Repeat the exercise for the desired number of repetitions, maintaining proper form throughout the movement.
  • Remember to breathe consistently throughout the exercise.

Tips & Tricks

  • Focus on maintaining proper form and alignment throughout the exercise.
  • Engage your core muscles by pulling your belly button towards your spine.
  • Start with lighter weights and gradually increase the resistance as your strength improves.
  • Ensure that your wrists are straight and aligned with your forearms during the movement.
  • Keep your shoulders down and back to avoid unnecessary strain.
  • Remember to breathe properly, exhaling during the lifting phase and inhaling during the lowering phase.
  • Control the movement by performing the exercise with a slow and controlled tempo.
  • Avoid jerking or swinging the weight, maintaining a smooth and controlled motion.
  • If you experience any pain or discomfort, consult a fitness professional to ensure proper technique and form.
  • Listen to your body and take rest days as needed to prevent overtraining.
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