Gorilla rows are a very effective lat builder. The functions of the lats are shoulder adduction and extension. High rows, starting with a high cable attachment and pulling down to your lower ribs, target the lower rhomboids and low latissimus dorsi. Low and High Rows Low rows, starting with the cable down low and lifting it up to ribcage level, helps build the upper back muscles of the rhomboids and trapezius. Gorilla row (3 sets of 10 reps on each arm).
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