Kettlebell Gorilla Row
An alternating row from a wide, deep hinge with two kettlebells on the floor, rowing one while the other hand presses into its kettlebell. Builds upper-back strength and anti-rotation control.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
Secondary muscles
- Traps (Trapezius)
- Rear Delts
- Biceps
- Obliques
- Lower Back (Erector Spinae)
- Sets
- 3–4
- Reps
- 6–10 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Place two kettlebells between the feet in a wide stance. Hinge with bent knees until the torso is near parallel and grip both handles, back flat.
Press one hand into its kettlebell to stabilise.
Row the other kettlebell toward the hip, keeping the hips and shoulders square.
Lower it back to the floor under control.
Alternate sides for the set.
Breathing: Exhale as you row each bell, inhale as you lower.
Coaching tips
Flat back, low hips
Push one, pull one
Don't twist
Common mistakes
Rotating the torso
Rounding the back to reach the bells
Slamming the kettlebell down
Safety notes
Keep the spine neutral throughout the hinge.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.