How to do the Kettlebell Gorilla Row
- Stand with feet wide, two kettlebells on the floor between your feet.
- Push your hips back, keeping your back straight, and hold both kettlebell handles.
- Row one kettlebell toward your lower ribs, pushing the other into the floor.
- Lower it back to the floor, then row with the other arm.
Full technique — 7 steps
- Stand with your feet wider than shoulder width and place two kettlebells on the floor between your feet.
- Hinge at the hips and bend your knees until your torso is close to horizontal with a neutral spine.
- Grip both kettlebell handles with your arms straight.
- Tighten your stomach and set your shoulders down away from your ears before rowing.
- Row one kettlebell toward your lower ribs while pushing the other one down into the floor.
- Lower the kettlebell back to the floor without twisting your torso or losing your hinge.
- 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
Compared with similar variants
| Kettlebell Gorilla Row | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Machine Row | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Beginner | Beginner |
| Technique to learn | moderate | moderate | moderate | easy |
| How tiring | moderate | high | moderate | moderate |
| Lower back | moderate | high | low | — |
| Hip | low | low | — | — |
| Equipment | Kettlebell | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Cable Bent Over Row Same level
- Floor Seated Cable Row Easier
Dumbbells
Suspension trainer
- Feet Elevated Suspension Trainer Row Same level
- Suspension Trainer Bent Knee Row Easier
Barbell
- Single Arm Landmine Row Same level
- Chest Supported Barbell Row Easier
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
- Easier Single Arm Dumbbell Row
- This exercise Kettlebell Gorilla Row
- Harder Alternating Dumbbell Pendlay Row
- Harder Barbell Bent Over Row
Too hard for now? Start with the Single Arm Dumbbell Row.
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).
