{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Alternating Dumbbell Gorilla Row",
      "kind": "common"
    },
    {
      "text": "Alternative DB Gorilla rows",
      "kind": "misspelling"
    },
    {
      "text": "Gorilla Row",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      },
      {
        "muscle": "hamstrings",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "horizontal-abduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "horizontal-pull",
      "hinge",
      "anti-rotation"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "mixed",
    "laterality": "alternating",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1501"
  },
  "id": "oec:dumbbell-gorilla-row",
  "instructions": {
    "setup": [
      "Place two dumbbells parallel to each other on the floor about shoulder-width apart.",
      "Stand straddling the dumbbells with feet wider than shoulder-width.",
      "Hinge at the hips and bend your knees deeply into a low athletic stance until you can grip both dumbbell handles with a neutral grip.",
      "Brace your core, flatten your back, and keep your chest proud."
    ],
    "steps": [
      "Press down firmly into the floor through the non-working dumbbell to establish stability.",
      "Row the working dumbbell upward toward your hip, leading with your elbow and retracting your shoulder blade.",
      "Lower the dumbbell under control until it rests flat on the floor.",
      "Immediately switch active sides, pressing into the returned dumbbell while rowing the opposite side upward."
    ],
    "breathing": "Inhale to brace your trunk before each pull, exhale as you row the dumbbell up, and inhale smoothly as you return it to the floor.",
    "cues": [
      "Push into the ground with the resting bell.",
      "Drive the elbow toward the ribcage.",
      "Keep hips low and back flat.",
      "Resist twisting through the shoulders."
    ],
    "common_faults": [
      {
        "fault": "Rounding the lumbar spine to reach the weights.",
        "correction": "Bend the knees deeper and hinge at the hips, or elevate the dumbbells on low blocks if mobility is limited."
      },
      {
        "fault": "Excessively twisting the torso during the pull.",
        "correction": "Brace the abdominal wall and actively press the resting dumbbell into the floor to counteract rotational forces."
      },
      {
        "fault": "Standing up between repetitions.",
        "correction": "Maintain the deep hinged stance throughout the entire set without allowing your hips to rise."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the dumbbells have flat sides or are stable so they do not roll when supporting downward pressure."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Dumbbell Gorilla Row",
  "previous_ids": [
    "oec:alternative-db-gorilla-rows"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Alternative DB Gorilla rows",
        "url": "https://wger.de/en/exercise/1501/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "JohnPreston"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-bent-over-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-bent-over-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:pendlay-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:single-arm-dumbbell-row"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "shoulder"
    },
    "position": "bent-over",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "wide"
    }
  },
  "status": "active",
  "summary": "An alternating bent-over row performed from a deep hip hinge with dumbbells resting on the floor between repetitions."
}