Scan to open on your phonegymvim.app/exercises/kettlebell-gorilla-row
10s · no sound
How to do it
- Stand over two kettlebells with feet wider than shoulder width and toes turned slightly out.
- Hinge at the hips and grip both handles with a flat back, chest proud, and arms hanging straight down.
- Brace your core and row the right kettlebell to your hip, keeping the elbow close to the ribs.
- Lower the right bell back to the floor under control while keeping the left arm long and loaded.
- Row the left kettlebell to your hip with the same tight elbow path, fighting any rotation in the torso.
- 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
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.