The Bear Row to Gorilla Row is an especially versatile back move that can fit into your routine in a variety of ways. Gorilla Rows- so hot right now You’re getting so much bang for your buck with this movement- not only are you hitting multiple muscle groups you’re also developing core stability & lower body isometric strength since you have to. You first pull with one side, and then with the other. ejercicios para adelgazar Gorilla row, el ejercicio que te ayuda a adelgazar y a definir tu cintura Este ejercicio trabaja los músculos de la zona media del cuerpo, la espalda y los brazos. Performing gorilla rows one arm at a time can help address muscle imbalances and increase core engagement. As seen in the quick video, @sammie. Gorilla Rows "This move is an all-around power move because it challenges your legs, core, arms, and back at once," Longino explains. One-arm dumbbell row (3 sets of 8 to 10 reps on each arm) T-bar row (3 sets of 10 reps) Gorilla row (3 sets of 10 reps on each arm) Do rows make back thicker? Your back is an amalgam of muscles that need to be stimulated from a variety of angles. Seated cable rows are a top choice latissimus dorsi exercise due to the pulling movement they offer while simultaneously hitting the biceps and hard-to-hit triceps. Gorilla Rows are a great Bent-Over-Row exercise variation that target the muscles of the upper back, including the lats, rhomboids, and trapezius, as well as the shoulders and biceps. The gorilla row is a real favorite of mine and features heavily in my training and that of the programmes I write. 本文将以论文为主线，结合具体的开源代码. Week 3 🐩 Monday A. Then you may be wondering - what about progression? If I can't progress. I. . Bird Dogs. Here’s. Static dumbbell bench press. Weighted crunches (4-5 sets, 15, 12, 10, 8 reps). 4. Exercise #3: Alternating dumbbell gorilla rows, 3 sets of 10-12 reps; Exercise #4: Straight arm cable pullovers, 2-3 sets of 12-15 reps; Exercise #5: Ez-bar curls, 3 sets of 6-8 reps; Exercise #6: Tricep pushdowns, 3 sets of 10-12 reps; Exercise #7: Cable face pulls, 3 sets of 15-20 reps **Use a weight you can perform for 8 reps. Seated rows are another great way to build muscles with a low-risk upper back workout. ) in body length and weigh about 169. A 20-minute AMRAP with low reps and medium weight. Learn the correct form to complete the Double KB Gorilla Row exercise. In the Code Editor, you must import gorilla into your script like so: We help. . Bend forward as the hip. 5K Likes, TikTok video from Cosmic Neighbors (@cosmicneighbors): "Gorilla gets Angry #gorilla #funnyanimalvideos #funnyvideos". 06. The dumbbells should be in both hands with your palms facing each other. This is the perfect time to do this, guys. STRAIGHT ARM PUSHDOWN. The Kettlebell Gorilla Row is an excellent bent over row exercise variation that primarily targets the muscles in the back. For Strength: Perform three to four sets of six to eight reps per side. Gorilla rows are an advanced compound exercise focusing primarily on the back muscles, while also engaging biceps, shoulders, and core. Gorilla rows are all about getting low to the ground, kind of like a gorilla, as you lift a set of weights one arm at a time. Your core should be activated and your back flat. Here is the. You select Advanced only when you want to group. Learn the correct technique for Gorilla Row to Deadlift - full body strength exercisePull Workout 2. Dumbbell rows (4-5 sets, 15, 12, 10, 8 reps) 6. In this list of the best unilateral back exercises, I’ve included exercises using dumbbells, kettlebells, and cables. 3 sets of 10 to 12 reps. The gorilla row is named as such because of the stance you take during the exercise. Focus on proper form, not numbers. Mark off the width and height of the figure. To perform this exercise, start by placing two kettlebells on the ground shoulder-width apart. Helping you get tight abs, firm legs, sculpted arms, and a strong chest. 2018 Oct;62 Suppl 1:139-140. Essentially, you perform a rowing motion using heavy weights, such as kettlebells or dumbbells, while in a bent-over stance held by engaging the lower body and core. T-bar row (3 sets of 10 reps) Gorilla row (3 sets of 10 reps on each arm) Which row is best for upper back? Barbell high rows are perfect for working those upper back muscles, particularly between the shoulder blades. Although the dumbbell row prioritizes your back muscles, it also provides a comprehensive upper-body workout by activating several other muscle groups, including your chest muscles, core muscles, glutes, lower back muscles, and triceps. Apr 27, 2023 - Join us on a journey into the fascinating world of gorillas! the gentle giants of the jungle! In this video, we'll explore the fascinating world of gorillas. Hey,ein neues Video und diesmal stelle ich dir die Gorilla Row(s) vor welche für den Aufbau der breiten Rückenmuskulatur ausgeführt werden sollte. Gorilla Grow Tent 2x2. Sum ( Row1 + Row2 + Row3 ) When you finish the third calculation, the value of row has been retrieved 3 times already, and the value of row 2. Pull up (4 sets until failure) 7. 6K Likes, 3. Modality | 48KG Gorilla Rows, 405 x 6 Deadlifts, 125 DB Rows, 80KG Sandbag Clean to Run, 400lb Farmer Sprint. Lean forwards from the waist. “It’s a variation of a bent-over row that works the back muscles,” says Rose McNulty, a NASM-certified personal trainer. Stand with your feet shoulder-width apart just behind the weights. This is usually performed with two kettlebells. ) Power clean + front squat + jerk anyhow 3+3+3 reps x 2 set 2+2+2 reps x 2 set 1+1+1 reps x 2 set -Increase weight by feel, working sets start. Gorilla row (3 sets of 10 reps on each arm) This exercise can be performed with either dumbbells or kettlebells. So, none of these are redundant. Whether you’re a beginning exerciser who needs help getting started or someone. Thanks to @Strong With Kelly for sh. This is cheating, plain and simple. Cues: Brace in a powerful stance and lock your supporting elbow strongly to support your torso; Row the dumbbell by retracting and depressing your scap as you pull up with your arm;1 Gorilla row. Learn the explosive technique, embrace burstiness in your routine, and achieve full-body strength. This is also called the gorilla row. Jump back to a bear plank and begin another rep. Stand slightly behind dumbbells or kettlebells with a wide stance. c. Explore. When using one kettlebell you have two ways to complete the movement;To learn more email info@degreefitnessseaforth. Love this rowing variation to target: ️ Upper back strengthening ️ Posterior chain activation (glutes & hamstrings) ️ Core/postural stabilit. It targets the mid and upper back, lats, and shoulders, while your core is put to the test to maintain stability and posture. Gorilla Rows are a great row variation that incorporate hip and core stability! Try to “own the ground” with this exercise and really engage those legs. 5. ( 1 ) This movement incorporated your entire body, using your legs and core for stability, compared to a more lat-focused row. “If you have lighter weights, you can add to the reps to. For Muscle-Building: Do two to three sets of eight to 12 reps per side, approaching failure with each set. Gorilla rib: Anatomic variant J Med Imaging Radiat Oncol. Try doing them with a rigid torso (anti-rotation) as well as with rotation. challenges mid-back muscles, and it also challenges your lower back (and abs) to stabilise your torso. To do it, you’ll hinge. Here’s. . Add a. The gorilla row is named as such because of the stance you take during the exercise. Pull the dumbbell in your left hand towards your left hip as you. They should be matching in weight, but you can also use different sizes and switch sides after each set, being sure to. The kettlebell alternating row. If you’re using a set of the best kettlebells, position two. S. Palm on kettle bell toward your lower ribs before bringing it back down t. Gorilla rows. . . The name 'gorilla row' originates from the way the movement. Draw an oval for the head of the silverback gorilla. The elbow pulls out to the side (90 degrees from the body) and in doing so targets the rear shoulder muscle. 62K subscribers Subscribe 734 Share 149K views 3 years ago 1. Nevertheless, I do use the gorilla bow mixed in with body weight exercises given the cornavirus situation. It targets the. Your back should be flat. By incorporating both pulling and curling motions, this exercise engages your back, arms, shoulders, core, and even your legs. ) 3 Rounds not for time: 15 Lateral raises 15 Barbell high pulls 15 Reverse flyes Tuesday A. El Gorilla Row, es una apuesta segura para conseguir ese cuerpo de verano que todas deseamos. . Although, you can do it with the arms on the outside of the legs if preferred. Reason Number 2 The Gorilla Row is awesome for back pain: Focuses on the hinge. 15_12786. (Pan, Gorilla, Pongo, and Hylobates), but overall lower in extant humans. Saque el pecho y activa el abdomen. 1 in. pods: 3 laps: 1 (per pod) sets: 4 at each station stations: 9. Bear Row to Gorilla Rows. Hinge forward at the hips, maintaining a neutral. By bending into a squat and leaning forward before even grabbing your kettlebells, you’ll be isometrically engaging your core, lower back, glutes, and hamstrings. Search query. Bend over at the waist and grip the bar with an overhand grip. Because of the great benefits associated with different parts of the body and the convenience of. The gorilla row is named as such because of the stance you take during the exercise. Keep your weight back on your heels and bend your knees so you can sit back into the position. 5 inches; 72 Pounds Subscribe for more workout demonstration videos!Apparel | Diet/Training Programs | Supps | Gear Gorilla row exercise is an innovative take on the traditional row. Watch short videos about #gorillarows on TikTok. published 18 December 2022. . Single Arm Cable Row. In Gorilla, the spreadsheet drives the task. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews,. Schedule a call with me to learn more about my online personal training program: Free Training Fo. Kettlebell Gorilla Row The kettlebell gorilla row is a dynamic exercise that engages the entire posterior chain, including the back, glutes, and hamstrings. Whether you are a heavy lifter with a hard-core routine or have just committed to working out regularly, the Gorilla Bow will help you. Kettlebell Gorilla Row. With a shoulder width stance, place two. Set the kettlebells up infront. Triple pause db row. Hinge at the hip and lower your arms to the weight. To get started: 1. . The primary purpose of window functions is to make it easier to perform calculations like: Sorting products by sales amount and comparing the sales of the. How to perform a kettlebell gorilla row with rotationFor more training advice visit Bear Row to Gorilla Row is an especially versatile back move that can fit into your routine in a variety of ways. This unique workout improves your balance, reduce joint pain, tones, increases acceleration and speed, builds muscle mass. Add an oval for the body and smooth lines for the back and chest. To perform the exercise, you start in a bent-over position with your back straight and your feet shoulder-width apart. Perform 3 sets of 10 to 12 on each side. Gorilla Blackback Workout. I feel extended sets like this many places- my legs even just from being crouched over for 3 minutes. gorilla rows | 3. Great for: The T-bar row hits a range of muscles and works towards building good core strength. You should perform 6 sets of Bear Row to Gorilla Row. Watch. Primary. Australian pull up (4 sets until failure) Shoulder Workout. 22 likes, 7 comments - wellnessbymaxine on September 3, 2023: "轢 GORILLA ROWS轢 #fit #fitnessmotivation #fitnessjourney #fitness #gorillarows #fuerza #str. KB Gorilla Row. The late John Meadows, a former IFBB bodybuilder and head coach of Mountain Dog, came up with this great variation, hence the name. Equipment needed for gorilla rows: 2 dumbbells; How to do gorilla rows: Hold the weights with a neutral (palms facing) grip; Set your body position – straight, stiff back. Step 3. Bent Over Row ( 2:56) 9. Other. The kettlebell gorilla row is a compound exercise that targets multiple muscle groups, primarily focusing on the back, shoulders, and arms. De este modo, el gorilla row te ayudará a conseguir unos abdominales definidos mientras trabajas los hombros al mismo. The foundation of the movement is the hip-hinge position, reminiscent of a deadlift’s starting stance. It engages several muscles at once, such as the trapezius, posterior delt, core, and especially the latissimus dorsi (lats). One day I’ll get 20+ with my 64kg bell so I can call them proper Kroc rows. The Bear Row to Gorilla Row is an especially versatile back move that can fit into your routine in a variety of ways. Apr 6, 2023 - Explore Lulu Heartnut's board "military training" on Pinterest. The tripod elbowing row is a great tool to target the rear deltoid. 10. A…The gorilla row is named as such because of the stance you take during the exercise. The unique name comes from the distinctive stance and motion, resembling the. Feet shoulder width apart with two kettlebells or Dumbbells. Gorilla Rows When to Perform Gorilla Rows. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. Reach And Rows. The Gorilla Bow is amazingly versatile, several of the good exercises are squats, shrugs, deadlifts, curls, calf raises, lat pulldowns, overhead press, rows, tricep extensions, and a whole lot more; Highly recommended for men over 40; The bow is sturdy, strong, and stands the test of time; Engage more muscles than dumbbell workoutsThe gorilla row is named as such because of the stance you take during the exercise. Rows are a traps building exercises despite not being a common exercise of choice for these muscles. How to do it: To perform seated rows: Sit on the row bench with your feet on the rests and knees slightly bentTHE GORILLA ROW. Chest pointing towards the floor, perhaps with a slight incline, slight knee bend; Pull one of the weights up towards your chest, squeezing the shoulder blade in at the topGorilla Rows. Od czego zacząć? Na co zwrócić uwagę? Jakie są najczęstsze błędy? Tego i wiele innych pora. Chin/ head in neutral. Thanks to these exercises, your sports performance increases when you engage in many different activities that require core strength (like tennis, soccer, boxing, football, any sport with rotational. . More posts from r/homefitness. See more ideas about workout routine, workout plan, workout. Specifications. A 20-minute AMRAP with low reps and medium weight. Rest the elbow on your front thigh, making sure the hip closest to the bar is higher than the front hip. Minute 4: 30s Landmine Thrusters. Make sure the bench is adjusted to between 15 and 30 degrees on an incline. While keeping your back straight. The tripod elbowing row is a great tool to target the rear deltoid. Hyper Extensions (2 sets, to failure). Watch. STRAIGHT ARM PUSHDOWN. “scary” lifts in the gym is improper weight distribution. Gorilla rows are all about getting low to the ground, kind of like a gorilla, as you lift a set of weights one arm at a time. Squats, presses, curls, rows and more were easily accomplishable, offering a more controlled motion that's inviting to users, regardless of their knowledge in barbell movements. We would like to show you a description here but the site won’t allow us. 基于内存的时序数据库Gorilla的设计和实现-论文阅读笔记. Static Hand Switch ( 3:21) 10. Gorilla rows, also known as bent over rows, are a compound exercise that targets your back, shoulders, and arms. Gorilla Row Muscles Worked. Explore. Gorilla row is a variation of the traditional dumbbell row that requires a combination of kettlebell movements. They also help develop core stability and lower body isometric strength as the movement requires holding a static hip-hinge whilst rowing unilaterally. Do reps for 40 seconds, then rest 40 seconds. Currently my data contains multiple rows within a single product group. published 18 December 2022. When performing the gorilla rows make sure you are sitting back in your hips and feel tension on your h. Nov 16, 2022 - This Pin was created by kk on Pinterest. 0:20. Gorilla row is an effective rowing variation, which can be beneficial for building strength and muscle. A 20-minute AMRAP with low reps and medium weight. Abdominal / Legs LAT PULL DOWNS BENT OVER ROW SEATED ROW SIDE BENDS DEADLIFT. Take a shoulder to slightly wider than shoulder stance. In this screen you can select the variable (s) to group your data by. Do a press-up. Stand with your feet wider than shoulder-width apart, toes pointed slightly outwards, and hold a kettlebell in each hand between your legs. To perform this exercise, start by placing two kettlebells on the ground shoulder-width apart. The alternate gorilla row is an excellent exercise to target your lat and enhance your back strength. timing: lap 1: 40” work 20” rest. original sound - More_Amazing_Wildlife - Cosmic Neighbors. . They also help develop core stability and lower body isometric strength as the movement requires holding a static hip-hinge whilst rowing unilaterally. 😳Try this kettlebell exercise you've never done - Part 1 of 10. Are rows better than pulldowns? When subjects did seated cable rows, muscle activity of the lats was more than 40% greater than when they did wide-grip pulldowns. This sho. Keep your elbow tight to your body. Emmy Wallin is a writer for Jacked Gorilla. Row the bar up, touching the bar to the bench, then lower. The Gorilla Row Mayhem series relies on two key positions: The bent-over row position, and the gorilla row. You can do a prescribed amount renegade rows before moving on to gorilla rows, or you can alternate between the two until you reach a total number of reps. In Connections, you’re presented with a grid of 16 words. Subscribe for regular kettlebel. Equipment needed for gorilla rows: Dumbbells; How to do gorilla rows: Hold the weights with a neutral (palms facing) grip; Set your body position – straight, stiff back. How to do 1 Arm Gorilla Row or Bent Over row inside the legsMaintain a flat back. Rows can be real burners when they want to be, particularly if the wide grip means you’re targeting the often-neglected rhomboids. Gorilla Rows 🦍 . . The Gorilla Row is a compound exercise that combines elements of a bent-over row and a bicep curl. Gorilla rows, as one might think, are an outstanding substitute to the typical bent-over, T-bar rows, single-arm dumbbell, & single-arm. It’s a great compound exercise that works your upper and lower body, as well as your back muscles. Stand over two kettlebells with feet wider than hip-width apart. Inverted row. Machine Rows (3 sets, 20 reps) 7. 1. TopoLite Indoor Grow Tent Dark Room Green Box (Most Light-Tight Tent) 5. "This is a great way to work each side of the back individually while maintaining a stable foundation. Gorilla Row; Reps until failure. Hinge your hips back and bend your knees until you can. Gorilla Rows. Specifications. 2. Draw lines, which will act as the center of the head and mark the shapes of the facial features. Build rich, varied questionnaires and surveys with likert scales, dropdowns, and text input, and enhance them with skip and display logic, branching, scoring and much more. Workout Warm Up. . I suggest doing all your renegade rows before the gorilla rows since the renegade variation is a bit more complex. Mar 5, 2023 - This Pin was created by Fitness Living on Pinterest. The reverse grip barbell row is recognized as one of the best compound exercise movements you can perform for developing thickness and strength in the back. Explore. 1. 1. Turn the handles so they. Hinge at your hips until you can grab the kettlebells by the handles, which should put you in a deadlift position. The gorilla row is named as such because of the stance you take during the exercise. Alternating gorilla row By Alice Porter. The erector spinae, rear deltoids and core muscles act as stabilizers when in the bent-over position. Assume a wide stance with your toes pointing slightly outward. And you can attack it with heavy weights too, says Samuel. Unleash your potential today. This is excellent for building lower-back strength and stability. December 14, 2021 By: ScienceBehindSweat The Gorilla Row Exercise is a fun variation that will challenge you a little differently than a normal bent-over row. ) in body length and weigh about 71. The gorilla row is a great exercise for people dealing with low back pain. From 2x2. Great for: Increasing range of motion, resulting in more muscle mass and heavy training for the serratus anterior. Chris Heria hits this shoulder routine by doing 7 different exercises. Bend your knees slightly, hinge forward from your hips, and reach down and grasp the handles. Again, 3-4 rounds of this is. When you perform any rowing exercise. Jacked Gorilla was founded in 2013, and began publishing. I’m pretty sure, that’s how ProfessorX got his shoulders so big. The gorilla row is typically performed by alternating sides with two kettlebells. Shop. Gorilla rows are a compound exercise that works your posterior chain muscles, such as lats, traps, rhomboids, and delts. This is the new workout, which features exercises like Gorilla Rows and Gorilla Curls. Alternating Gorilla Row Demo by Annie Miller // Movement Demos - Alternating Gorilla RowsThis exercise demo shows how to do an Alternating Gorilla Row. Half-Kneeling Row ( 3:32) These kettlebell rows use different variables, such as body position, load position, and grip position, which allows you to stress the muscles differently and emphasize certain muscles more. “It’s a variation of a bent-over row that works the back muscles. You should row in a see-saw motion. And then you’ll work out five days a week in the last four weeks (9-12). When autocomplete results are available use up and down arrows to review and enter to select. Try these out on your next back day🫶 the gorilla rows are my fav! #gymtok #fitnesstok #fitnesstips #workoutsforwomen #gorillarows #hourglassworkout. Having too much of a difference between the left and right side of the body can lead to postural problems and injuries. The gorilla row is a barbell row variation that has a lifter perform a Pendlay row with either dumbbells or kettlebells, doing them in an alternating fashion. 4. Machine Rows (4-5 sets, 15, 12, 10, 8 reps) 5. Alt. Look at that - the basis of movement selection for a program. To get started: 1. Grip the kettlebell sitting on the floor tightly. Pull the rope apart as you row back to activate the upper back. They work the same muscle groups as a barbell row and help strengthen your core and spinal erectors in a hip hinge position. It’s a great compound exercise that works your upper and lower body, as well as your back muscles. So, none of these are redundant. Dual kettlebell gorilla row - Materiał instruktażowy od FITMADE - Plany Treningowe, które zmienią Twoje ciało na lepsze. Dumbbell Back Workout. Kroc Rows (aka single arm rows) While Kroc rows generally refer to single arm dumbbell rows from a split stance position or with one knee on a bench and the other behind on the ground, this banded single arm row is essentially the same thing. . It equally works the larger muscle groups of the lower and upper back, making this exercise a great overall back builder. Start with your feet shoulder-width apart and two kettlebells in-between each foot. 当前最流行的时序数据库 InfluxDB 的数据压缩算法，也参考了 Gorrila 的相关实现。. Building a strong body has been shown to reduce back pain and reduce the risk of lower back injuries in everyday life. For Endurance. The Original Gorilla Bow combines the fundamentals of an ancient bow with modern resistance band technology to give you a total body workout. El gorilla row es un movimiento que trabaja en simultáneo músculos de la zona media del cuerpo así como también espalda y brazos, permitiendo de esta forma lograr un aspecto de cintura. To perform the Gorilla Row, stand with your feet shoulder-width apart, hinge forward at the hips, and pull a kettlebell towards your hip. Or Pendlay rows. “It’s a variation of a bent-over row that works the back muscles. This video is an exercise demonstration of a Gorilla Rows with Variations. The gorilla row is a fun variation that'll challenge you a little differently than a normal bent-over row. This row variation targets the lats. Mar 5, 2023 - This Pin was created by Fitness Living on Pinterest. Kettlebell gorilla rows are a compound movement, meaning it uses multiple muscle groups. A falta de entrenamientos milagrosos con los que conseguir el resultado que anhelamos -pues siempre habrá que considerar también la alimentación y el estilo de vida, entre otros-, hay que buscar aquellos ejercicios que más nos ayuden en esta sacrificada tarea. There’s a danger of developing a hernia when one knee is raised on a flat bench since it puts both legs in an unnatural. It’s a good pump in the forearms, biceps, lats, and upper back for sure. Stand with your feet. Start in a bear crawl position with your hands on dumbbells. The rowing movement teaches our body to engage the core and keep a strong back while pulling anything towards the chest, from a workout to normal daily activities. Alternatively, you can use kettlebells for this exercise. Gorilla Rows. See more🚨🚨 Vintage SuperFan YouTube Membership available for only $2. For this. This is normally corrected by an improved hip hinge. It’s often not even the workouts themselves taking huge chunks out of your day either, with commuting to the gym and setting up your equipment meaning a one-hour workout can. Stand with feet shoulder width apart or slightly wider, with two kettlebells between your feet. Chest pointing towards the floor, perhaps with a slight incline, slight knee bend; Pull one of the weights up towards your chest, squeezing the shoulder blade in at the top The Gorilla Row is a great exercise for strength and / or strength endurance in the upper back, biceps, forearms and even the lower back and core too! Here a. Hold the weights with a neutral (palms facing) grip. To learn more email [email protected] Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Single-arm dumbbell row (4 sets, 7 reps) 8. - Place two kettlebells or dumbbells on the floor about shoulder-width apart or slightly narrower. Demonstration video of a Gorilla Rows. The KB gorilla row is an excellent upper body workout that helps build muscular endurance and muscle mass. Holding this isometric position builds tension, control, and stamina through the hips and legs. You can mix it with other exercises like renegade rows or deadlifts. Halle's trainer Peter said to push your hips back and have a slight forward lean with your torso until you feel a stretch in your hamstrings. The Bent-Over Barbell Row is an anti-flexion exercise, which means your lower back must keep your torso from folding over. I can gorilla row 20kg kettlebells without feeling a lot of fatigue in my back muscles. The Gorilla Row is a compound exercise that targets multiple muscle groups, making it an effective way to build strength and mass in the upper body. To learn more email info@degreefitnessseaforth. Learn how to do the gorilla row, a new variation of rows that works your back and legs. Row the weight up so your. They are also great for fixing left-to-right strength imbalances. Gorilla row is a compound exercise that targets the posterior chain. Barbell Bent Over Row. . Row BOTH kettlebells into the hips and HOLD them at the ribcage for maximum scapular packing. My workouts with the gorilla bow are below.