Gorilla Row
A unilateral pulling exercise using kettlebells that targets the lats and upper back to build strength; requires a deep hinge and core stability.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Shoulders, Biceps, Forearms, Abs, Obliques, Hamstrings, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Traps
8/10Upper Traps, Mid Traps
Lower Back
6/10Erector Spinae
Shoulders
5/10Rear Delts
Biceps
5/10Forearms
4/10Abs
4/10Obliques
4/10Hamstrings
3/10Glutes
3/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet wider than shoulder-width with two kettlebells placed between your feet. Hinge at the hips to grasp the handles with a neutral grip, keeping your spine flat and chest slightly up.
- Brace your core and keep your hips stable.
- Row one kettlebell toward your hip while actively pressing the other kettlebell into the floor.
- Drive your elbow back and squeeze your shoulder blade toward the spine.
- Lower the weight under control until it touches the floor.
- Immediately repeat the movement on the opposite side.
- Continue alternating sides for the prescribed reps.
Coaching Tips
Form Cues
- Push and pull
- Flat back
- Elbow to hip
- Chest up
- Crush the handle
Breathing
Inhale at the bottom, exhale forcefully as you pull the weight up.
Tempo
1-0-1
Range of Motion
Pull until the elbow passes the torso; return until the kettlebell touches the floor.
Safety
Safety Notes
- Ensure a neutral spine to protect the lower back.
- Start with lighter weights to master the hinge position.
Spotting
Not recommended; use safeties or lower weight if form breaks.
Common Mistakes
- Rounding the lower back
- Rotating the hips excessively
- Using momentum to jerk the weight
- Flaring elbows out
When to Avoid
- Lower back injury
- Shoulder impingement
- Recent hip surgery
Flexibility Needed
- Adequate hip hinge mobility
- Thoracic spine rotation
- Shoulder flexion for reach
Build Up First
- Proficiency in basic bent-over row
- Mastery of hip hinge pattern
- Core bracing technique
Also known as
Kettlebell Gorilla Row, Alternating Kettlebell Row, Dual Kettlebell Row, KB Gorilla Row
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