Kettlebell Gorilla Row

back, biceps, forearmsKettlebell

The gorilla row is a bent-over row variant with floor support that hammers your back muscles. Alternating arms gives you a great mind-muscle squeeze while challenging core stability.

How to do it

1Place two kettlebells on the floor, step into a wide stance, and hinge forward with a flat back.

2Support yourself with one hand on a kettlebell while grabbing the other handle with your working hand.

3Pull the working kettlebell to your hip, driving your elbow back close to your torso.

4Lower the weight smoothly back to the floor while keeping tension in your back.

5Repeat on the other side, holding a stable bent-over torso throughout.

Common mistakes

Rounding your upper or lower back — increases stress on your spine.

Rotating your shoulders and hips excessively — takes isolation away from your back muscles.

Rowing the weight to your chest instead of your hip — shifts tension from your lats to your upper traps.

Breathing

Exhale as you row the kettlebell to your hip, and inhale as you return it to the floor.

Make it harder or easier

To make it easier, elevate the kettlebells on blocks or a low platform.

To make it harder, pause and squeeze for one to two seconds at the top of each row.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.