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Last updated March 5, 2026
LatsTrapezius
Gorilla Row (Kettlebell)
Hinge forward and row two kettlebells alternately from the floor. Each rep starts from a dead stop for maximum back engagement.
Quick facts
- Level
- Intermediate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
LatsUpper Back / Rhomboids
Secondary
Rear ShouldersForearm FlexorsAbsLower BackBiceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Kettlebell
Movement pattern
Alternate
Posture
Bent-over
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Place two kettlebells on the floor about shoulder-width apart.
- Stand behind them with feet slightly wider than the kettlebells.
- Hinge at the hips and grip both kettlebells with a neutral grip.
- Step 2Execution
- Brace your core and maintain a flat back.
- Row one kettlebell up toward your hip, driving the elbow back.
- Press the opposite kettlebell into the floor for stability.
- Squeeze your lat at the top of the row.
- Step 3Return
- Lower the kettlebell back to the floor with control.
- Let it come to a dead stop before rowing the opposite side.
- Alternate sides for the prescribed number of reps.
Alternatives & variations
Explore similar movements targeting the same muscles.
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