Landmine Row vs Gorilla Row
FR : Rowing Landmine ↔ Gorilla Row
Swapping Landmine Row (Barbell) for Gorilla Row (Dumbbell) retains 100% overlap; expect independent unilateral stabilization. Compare exact 17-muscle fractional recruitment before swapping equipment mid-session.
Weighted Muscle Overlap
100%
Sum of min(coef A, coef B)
Primary Equipment
Barbell → Dumbbell
Same rep/load measurement family
Load Transfer Protocol
Target RPE 7.5–8.5
Never assume 1:1 kg across leverages
Side-by-Side 17-Muscle Recruitment Delta
How primary mover (1.0× set) and synergist (0.5× set) allocation changes when swapping Landmine Row for Gorilla Row.
| Muscle Group | Landmine Row | Gorilla Row | Leverage Shift |
|---|---|---|---|
| Upper Back (Rhomboids / Mid-Traps) | Primary (32%) | Primary (32%) | Matched |
| Lats (Latissimus Dorsi) | Primary (26%) | Primary (26%) | Matched |
| Biceps Brachii & Brachialis | Secondary (14%) | Secondary (14%) | Matched |
| Lower Back (Spinal Erectors) | Secondary (12%) | Secondary (12%) | Matched |
| Shoulders (Deltoids) | Secondary (8%) | Secondary (8%) | Matched |
| Forearms & Grip | Secondary (8%) | Secondary (8%) | Matched |
Load & Volume Conversion: Landmine Row → Gorilla Row
Worked weight heuristic: a 100 kg set on Landmine Row (Barbell) maps roughly to 38 kg per hand on Gorilla Row (Dumbbell; 2 kg jumps, curve: extended end-range stretch with neutral wrist path). Calibrate set 1 at RPE 8 so e1RM history for Landmine Row remains unskewed. Zero anatomical muscles are dropped between Landmine Row and Gorilla Row; 1:1 weekly set volume carries straight across.
Supporting Sports-Science Literature
| Study Title | Lead Author & Year | Verified Link |
|---|---|---|
| Effects of body position and loading modality on muscle activity and strength in shoulder presses. | Saeterbakken (2013) | PubMed 23096062 ↗ |
| A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements. | Saeterbakken (2011) | PubMed 21225489 ↗ |
| Quantifying 'normal' shoulder muscle activity during abduction. | Wickham (2010) | PubMed 19625195 ↗ |
| Front vs Back and Barbell vs Machine Overhead Press: An Electromyographic Analysis and Implications For Resistance Training. | Coratella (2022) | PubMed 35936912 ↗ |