All workouts

Advanced Pull F: Elevated Rows & Gorilla Rows

Elevated rows, gorilla rows, and clean-grip shrugs. Spider curls and wrist roller work.

35 min 10 exercises

The workout

  1. 1

    Scapular Wall Slides

    30s

    Slide arms up wall while maintaining contact. Activates scapular mobility.

  2. 2

    Prone Band Row

    30s

    Row resistance band while lying face down. Warms mid back and lats.

  3. 3

    Arm Cross Swing with Pause

    30s

    Swing arms across chest and pause. Opens rear delts and upper back.

  4. 4

    Barbell Elevated Row

    45s

    Row bar from blocks or rack. Keeps back flat and targets traps.

  5. 5

    Dumbbell Gorilla Row

    45s

    Row dumbbells between legs from wide stance. Loads lats and core.

  6. 6

    Barbell Clean-Grip Shrug

    45s

    Shrug barbell with clean grip. Focuses on upper traps.

  7. 7

    Incline Dumbbell Spider Curl

    45s

    Curl dumbbells while chest-supported. Isolates biceps.

  8. 8

    Barbell Wrist Roller Curl

    45s

    Roll weight up using wrists. Builds forearm endurance and strength.

  9. 9

    Side-Lying Lat Opener

    30s

    Lie on side and reach overhead. Opens lats and rib cage.

  10. 10

    Seated Elbow Across Stretch

    30s

    Cross elbow over opposite knee. Stretches upper back and traps.

Get a personalised plan built around your goals, equipment and level.

Build my plan

Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.