Kettlebell Gorilla Row

Kettlebell Gorilla Row

Type: Compound Muscle: Upper Back Equipment: Kettlebell

A bent-over kettlebell row that trains the back, arms, and core.

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+Builds upper-back strength
+Challenges grip and core stability
–Bent-over position can fatigue lower back
–Requires control to avoid twisting

This exercise targets:

Upper Back

Lats

Traps

–

Biceps

Shoulders

Rear Delts

Ratios are approximate and can vary depending on form and technique.

How to perform

Stand with feet wider than shoulder-width, with two kettlebells or dumbbells on the floor between your feet
Hinge at your hips and bend your knees slightly. Keep your back flat and chest facing down
Grip both weights with straight arms and brace your core
Pull one weight toward your hip, keeping your elbow close to your body
Squeeze your upper back, then lower the weight slowly to the floor
Repeat with the other arm, alternating sides
Keep your hips still and avoid rounding your lower back
Use lighter weights first and focus on controlled reps