Gorilla Row
Primary
Back
Secondary
Biceps, Core
Equipment
Kettlebell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Gorilla Row targets your back through a pulling movement pattern. Use for functional back work for optimal results.
Everything You Need to Know About the Gorilla Row
The Gorilla Row is a intermediate difficulty exercise that targets your Latissimus dorsi. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for functional back work for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Gorilla Row
Primary
Secondary
Stabilizers
Gorilla Row form guide
- 1
Place two kettlebells on the floor.
- 2
Hinge at hips with flat back.
- 3
Row one kettlebell while the other stays down.
- 4
Alternate sides for optimal results.
- 5
Keep hips square for optimal results.
- 6
Maintain hinge position throughout.
What are the best tips for the Gorilla Row?
Unique alternating row.
Great for core stability.
Keep hips level for optimal results.
Natural movement pattern.
What are common Gorilla Row mistakes to avoid?
Rotating hips - this is a common issue that reduces exercise effectiveness.
Losing hip position during the Gorilla Row shifts the loading pattern away from your Latissimus dorsi and can compress your lower back. Stay planted and let your Latissimus dorsi do the work.
Rounding back which increases risk of spinal injury.
A compromised back position during the Gorilla Row puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Standing up between reps.
On pulling movements like the Gorilla Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Is the Gorilla Row right for you?
Intermediate lifters looking to progress their training.
How to Program the Gorilla Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps per side. Rest 60s.
What are good alternatives to the Gorilla Row?
Other Variations
- Double Kettlebell Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Gorilla Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep hips square.
- Flat back throughout.