PRIMAL STRENGTH

The gorilla row brings wild benefits to both your lats and your back. Master these steps to do it right

INVERTED RING ROW

3 SETS OF 12 REPS

Hang beneath a pair of rings or a suspension trainer. Create a rigid plank from your ankles to your shoulders. Bend your arms and pull yourself up. Squeeze for a second at the top of the rep, then lower under control. Repeat.

3-POINT DUMBBELL ROW

3 SETS OF 10 REPS PER SIDE

Stand 1m away from a wall and place a hand on it at head height. Reach down for a dumbbell.

Your torso will twist; keep this in check. Row the weight up to your hips, before lowering it under control and repeating.

SINGLE-ARM DUMBBELL ROW

3 SETS OF 8 REPS PER SIDE

Holding a dumbbell in one hand, hinge at the hips and allow your arm to extend fully, lowering the dumbbell as far as your mobility allows. Row the weight up to your hips explosively, before lowering to the floor and repeating.