Primary
Back
Secondary
Biceps, Core
Equipment
Kettlebell
Difficulty
Intermediate
Type
Pull
See how Gorilla Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Gorilla rows are alternating kettlebell rows performed from a hinged position. While one arm rows, the other kettlebell anchors you to the ground. This builds anti-rotation core strength alongside your lats in one movement.
When to use it
Use for functional back work for optimal results.
Who it's for
Intermediate lifters looking to progress their training.
Keep your hips square to the floor as you row—no rotation. The grounded kettlebell helps you balance while the rowing side works. Stay in the hinge position throughout the entire set.
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Place two kettlebells on the floor.
Hinge at hips with flat back.
Row one kettlebell while the other stays down.
Alternate sides for optimal results.
Keep hips square for optimal results.
Maintain hinge position throughout.
Unique alternating row.
Great for core stability.
Keep hips level for optimal results.
Natural movement pattern.
Use gorilla rows in kettlebell workouts or when you want to combine back and core training. Works well in circuits or as a warm-up for heavier bilateral rows. The alternating pattern keeps you honest about symmetry.
Rotating hips - this is a common issue that reduces exercise effectiveness.
Losing hip position during the Gorilla Row changes the loading pattern and can reduce the intended work for your Latissimus dorsi. Keep your hips aligned with the setup cues and move only through the range you can control.
Rounding back which increases risk of spinal injury.
Changing your back position during the Gorilla Row can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Standing up between reps.
On an upper-body pulling movement like the Gorilla Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Intermediate lifters looking to progress their training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps per side. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Gorilla Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Gorilla Row
The Gorilla Row primarily targets the Latissimus dorsi, making it an effective exercise for back development. Secondary muscles worked during the Gorilla Row include Biceps, Obliques, providing additional training stimulus. Stabilizer muscles engaged include Core, Erector spinae.
Our library labels Gorilla Row as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Gorilla Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Gorilla Row is a kettlebell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Gorilla Row include: Dumbbell Row, Renegade Row. These exercises target similar muscle groups as the Gorilla Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.