# Kettlebell Gorilla Row

A bent-over row with two kettlebells on the floor, rowing one arm at a time while the other hand pushes down on its kettlebell. Trains the lats and upper back from a wide stance with the torso close to horizontal.

- Intermediate · Compound
- Equipment: Kettlebell
- HD video: https://media.seto.fit/exercises/kettlebell-gorilla-row/video/male.mp4
- HTML: https://seto.fit/exercises/kettlebell-gorilla-row/

## Muscles worked

- Lats: 9/10
- Upper back: 8/10
- Rhomboids: 6/10
- Rear delts: 6/10
- Biceps: 5/10
- Forearms: 4/10

## How to do the Kettlebell Gorilla Row

1. Stand with feet wide, two kettlebells on the floor between your feet.
2. Push your hips back, keeping your back straight, and hold both kettlebell handles.
3. Row one kettlebell toward your lower ribs, pushing the other into the floor.
4. Lower it back to the floor, then row with the other arm.

### Full technique — 7 steps

1. Stand with your feet wider than shoulder width and place two kettlebells on the floor between your feet.
2. Hinge at the hips and bend your knees until your torso is close to horizontal with a neutral spine.
3. Grip both kettlebell handles with your arms straight.
4. Tighten your stomach and set your shoulders down away from your ears before rowing.
5. Row one kettlebell toward your lower ribs while pushing the other one down into the floor.
6. Lower the kettlebell back to the floor without twisting your torso or losing your hinge.
7. Row the other kettlebell the same way, alternating arms each rep.

## Common mistakes

- Twisting the torso to finish
- Standing up during each rep
- Letting the shoulder shrug up
- Rounding the lower back
- Yanking the kettlebell from the floor

## Form cues

- Row toward lower ribs
- Drive elbow back
- Press the other kettlebell down
- Stay hinged and square
- Keep back flat

## How much to do

- **Strength** (good fit): 3–5 sets of 5–8 reps · rest 2 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Bent Over Row](https://seto.fit/exercises/cable-bent-over-row/), [Floor Seated Cable Row](https://seto.fit/exercises/floor-seated-cable-row/)
- **Dumbbells**: [Dumbbell Lawnmower Row](https://seto.fit/exercises/dumbbell-lawnmower-row/), [Chest Supported Overhand Grip Dumbbell Row](https://seto.fit/exercises/chest-supported-overhand-grip-dumbbell-row/)
- **Suspension trainer**: [Feet Elevated Suspension Trainer Row](https://seto.fit/exercises/feet-elevated-suspension-trainer-row/), [Suspension Trainer Bent Knee Row](https://seto.fit/exercises/suspension-trainer-bent-knee-row/)
- **Barbell**: [Single Arm Landmine Row](https://seto.fit/exercises/single-arm-landmine-row/), [Chest Supported Barbell Row](https://seto.fit/exercises/chest-supported-barbell-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Seated Machine Row](https://seto.fit/exercises/seated-machine-row/) — Beginner
- Easier: [Single Arm Dumbbell Row](https://seto.fit/exercises/dumbbell-single-arm-row/) — Beginner
- **This exercise: Kettlebell Gorilla Row — Intermediate**
- Harder: [Alternating Dumbbell Pendlay Row](https://seto.fit/exercises/alternating-dumbbell-pendlay-row/) — Intermediate
- Harder: [Barbell Bent Over Row](https://seto.fit/exercises/barbell-bent-over-row/) — Intermediate

## Quick answers

### What muscles does the Kettlebell Gorilla Row work?

Primary: Lats 9/10, Upper back 8/10. Also works: Rhomboids 6/10, Rear delts 6/10, Biceps 5/10, Forearms 4/10.

### Which joints does the Kettlebell Gorilla Row load?

Lower back: moderate, Hip: low, Shoulder: low, Elbow: low. Lower back — lighter options: Single Arm Dumbbell Row, Seated Cable Row (Close Grip), Single Arm Cable Row.

### When should I do the Kettlebell Gorilla Row in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.

### How many sets and reps of the Kettlebell Gorilla Row?

Strength: 3–5 sets of 5–8 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Kettlebell Gorilla Row?

Cable machine: Cable Bent Over Row, Floor Seated Cable Row. Dumbbells: Dumbbell Lawnmower Row, Chest Supported Overhand Grip Dumbbell Row. Suspension trainer: Feet Elevated Suspension Trainer Row, Suspension Trainer Bent Knee Row. Barbell: Single Arm Landmine Row, Chest Supported Barbell Row.

### What is an easier version of the Kettlebell Gorilla Row?

Single Arm Dumbbell Row (Beginner), Seated Machine Row (Beginner).

### What is a harder version of the Kettlebell Gorilla Row?

Alternating Dumbbell Pendlay Row (Intermediate), Barbell Bent Over Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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