Gorilla Row — Muscles Worked & RPE Load Guide
Gorilla Row targets Upper Back, Lats as primary movers (1.0× set credit) alongside Biceps Brachii & Brachialis, Lower Back, Shoulders, Forearms & Grip (0.5× synergist credit). Extended end-range stretch with neutral wrist path.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Upper Back (Rhomboids / Mid-Traps) | Primary (1.0× set) | 32% | 10–20 sets/wk (MRV 24) | 2–4x / week · Evidence |
| Lats (Latissimus Dorsi) | Primary (1.0× set) | 26% | 10–22 sets/wk (MRV 25) | 2–4x / week · Evidence |
| Biceps Brachii & Brachialis | Secondary (0.5× set) | 14% | 8–20 sets/wk (MRV 26) | 2–6x / week · Evidence |
| Lower Back (Spinal Erectors) | Secondary (0.5× set) | 12% | 4–10 sets/wk (MRV 14) | 1–3x / week · Evidence |
| Shoulders (Deltoids) | Secondary (0.5× set) | 8% | 8–22 sets/wk (MRV 26) | 2–6x / week · Evidence |
| Forearms & Grip | Secondary (0.5× set) | 8% | 4–16 sets/wk (MRV 20) | 2–6x / week · Evidence |
Gorilla Row Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Gorilla Row using a worked 36.0 kg reference 1RM (per hand) rounded to 2 kg dumbbell increments. Mechanics: Independent unilateral stabilization; resistance curve: Extended end-range stretch with neutral wrist path.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (89%) | 0 kg (83%) | 0 kg (83%) | 0 kg (83%) | 0 kg (78%) |
| 5 reps | 0 kg (83%) | 0 kg (78%) | 0 kg (78%) | 0 kg (78%) | 0 kg (78%) |
| 8 reps | 0 kg (72%) | 0 kg (72%) | 0 kg (72%) | 0 kg (72%) | 0 kg (72%) |
| 10 reps | 0 kg (72%) | 0 kg (72%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) |
| 12 reps | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (61%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Gorilla Row volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Quantifying 'normal' shoulder muscle activity during abduction. | Wickham (2010) · Journal of electromyography and kinesiology : official journal of the International Society of Electrophysiological Kinesiology | PubMed 19625195 ↗ |
| Effects of body position and loading modality on muscle activity and strength in shoulder presses. | Saeterbakken (2013) · Journal of strength and conditioning research | PubMed 23096062 ↗ |
| A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements. | Saeterbakken (2011) · Journal of sports sciences | PubMed 21225489 ↗ |