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Kettlebell Gorilla Row
The Kettlebell Gorilla Row is a strength exercise with a kettlebell for your back. Share of the load in the Zulta muscle model: lats (upper) 14%, mid traps 14% and rhomboids 14%.
Also known as: gorilla row
How to do it
- Place two kettlebells on the floor between the feet, stance wider than the shoulders.
- Hinge and bend the knees until you can grip both handles with a flat back.
- Brace by pushing one kettlebell into the floor.
- Row the other kettlebell to the hip, then set it down with control.
- Alternate sides with each rep.
Tips
- Keep the hips at the same height for the whole set.
- Pull the kettlebell close along the inside of the thigh.
Common mistakes
- Twisting the shoulders open as the kettlebell rises.
- Dropping the kettlebell back to the floor.
- Standing up taller between reps.
Muscles worked by the Kettlebell Gorilla Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Kettlebell Gorilla Row alternatives
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Frequently asked questions
What muscles does the Kettlebell Gorilla Row work?
Mainly the lats (upper), mid traps and rhomboids. The rear delts, lats (lower), biceps (long head), brachialis and biceps (short head) assist.
Is the Kettlebell Gorilla Row good for beginners?
The Kettlebell Gorilla Row is rated intermediate. If you are new, learn the Kneeling Iso Row first and build up from there.
What is a good alternative to the Kettlebell Gorilla Row?
For example the Barbell Iso Row, Barbell Row and Kneeling Iso Row. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Gorilla Row harder?
Add weight or reps, or move on to the Kroc Row and Renegade Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
Log your sets in Zulta
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