Kettlebell Gorilla Row
Hinge over two bells and row them alternately to the hips, bracing the core against rotation.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Lats, Upper back
- Equipment
- Kettlebell
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the lats, for when the kettlebell is taken or you want a change.
Questions
- What muscles does the Kettlebell Gorilla Row work?
- The Kettlebell Gorilla Row mainly works the lats and upper back.
- What equipment do you need for the Kettlebell Gorilla Row?
- A kettlebell.
- How many sets and reps of the Kettlebell Gorilla Row?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Kettlebell Gorilla Row?
- Archer Pull-Up, Band Lat Pulldown, Barbell Bent-Over Row and Barbell Rack Chin work the same main muscle.
Program it for your clients
Coaches add the Kettlebell Gorilla Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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