Kettlebell Gorilla Row 10s · no sound

Kettlebell Gorilla Row

An alternating two-kettlebell row from a wide stance that hammers the lats and biceps with constant tension.

Primary muscle
Lats
Equipment
Kettlebell
Difficulty
Intermediate
Movement
Pull
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How to do it

  1. Stand over two kettlebells with feet wider than shoulder width and toes turned slightly out.
  2. Hinge at the hips and grip both handles with a flat back, chest proud, and arms hanging straight down.
  3. Brace your core and row the right kettlebell to your hip, keeping the elbow close to the ribs.
  4. Lower the right bell back to the floor under control while keeping the left arm long and loaded.
  5. Row the left kettlebell to your hip with the same tight elbow path, fighting any rotation in the torso.
  6. Continue alternating sides for the full set, keeping the hips square and the back flat throughout.

Common mistakes

  • Rotating the torso to throw the kettlebell up instead of pulling cleanly with the back.
  • Letting the elbow flare wide, which shifts the load off the lats and onto the rear shoulders.
  • Rounding the lower back at the bottom of each rep, which strains the spine under load.
  • Yanking the bell off the floor with the arm instead of pulling with the lat and mid-back.

Muscles worked

Primary
Lats
Secondary
Biceps

Good to know

What muscles does the Kettlebell Gorilla Row work?
Mainly the lats. It also works the biceps.
What equipment do you need for the Kettlebell Gorilla Row?
It uses a kettlebell. Without it, the Barbell Bent Over Row and the Barbell Pullover train the same muscles the same way.
Is the Kettlebell Gorilla Row good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Backpack Row.

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