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.
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.
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.
The Gorilla Row is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Gorilla Row, the recommended approach depends on your goals. 3-4 sets of 10-12 reps per side. Rest 60s. For strength, use 6-8 reps per side. For muscle growth, perform 10-12 reps per side. For endurance, complete 12-15 reps per side.
Yes, the Gorilla Row can be done at home with a kettlebell. It requires minimal space and is a great option for home workouts targeting back.
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.