How to Do the Kettlebell Gorilla Row
The kettlebell gorilla row has you hinge with a wide stance and two kettlebells between your feet, then row one bell at a time while the other presses into the floor. The alternating pattern trains the lats, upper back and lower back and builds hinge strength. It is beginner friendly with light weights.
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Muscles worked
Primary
- Lats
- Lower Back
Secondary
- Biceps
- Hamstrings
How to do the Kettlebell Gorilla Row
- 1
Place two kettlebells on the floor between your wide stance.
- 2
Hinge at the hips and grip both handles with a flat back.
- 3
Keep your chest facing the floor and your knees slightly bent.
- 4
Row one bell up toward your hip while the other presses into the floor.
- 5
Lower the bell and set it down.
- 6
Row the other bell to your hip.
- 7
Alternate arms in a smooth rhythm.
Form cues to remember
- Flat back, hips back
- Row toward your hip
- Chest down, neck neutral
- Press the other bell into the floor
Common mistakes
Rounding the back
Hinge from your hips and brace your abs.
Standing too upright
Stay hinged forward so your lats get stretched.
Jerking the weight
Slow down and control each row.
Narrow stance
Widen your stance so the bells fit between your feet.
Sets and reps
| Muscle growth | 3 sets of 8–12 reps per side, 60–90 sec rest |
|---|---|
| Strength | 3–4 sets of 6–8 reps per side, 90 sec rest |
Keep your back flat and use lighter bells until you can hold the hinge; stop if your lower back rounds.
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Kettlebell Gorilla Row FAQ
What muscles does the gorilla row work?
The lats and upper back do the rowing, with the biceps helping and your lower back and hamstrings holding the hinge.
Gorilla row vs renegade row?
The gorilla row is done from a hinge with your feet on the ground. The renegade row is from a plank and challenges the abs more.
How heavy should the kettlebells be?
Moderate. You need to be able to hold the hinge and row with control, so start lighter than your dumbbell row weight.
