Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Back · Kettlebell
Kettlebell Gorilla Row
Kettlebell Gorilla Row is an intermediate compound strength exercise that works the lats (back), with the biceps, forearms and core assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Upper Back · Trapezius, Rhomboids
- Shoulders · Posterior Deltoids
Secondary muscles
- Biceps · Biceps Brachii, Brachialis
- Forearms · Brachioradialis, Forearm Flexors, Forearm Extensors
- Core · Rectus Abdominis, Transversus Abdominis
- Lower Back · Erector Spinae
How to do Kettlebell Gorilla Row
- Stand with your feet wider than shoulder width apart, bend your knees, and hinge forward with a straight back. Grip a kettlebell in each hand between your feet.
- Keep your left kettlebell on the floor and pull the right kettlebell toward your abdomen, driving your elbow back close to your body.
- Lower the right kettlebell to the floor, then pull the left kettlebell toward your abdomen in the same way.
- Continue alternating sides while keeping your torso and hips stable.
Form tips
- Keep your back straight and your torso still.
- Keep your elbow close to your body as you row.
- Avoid twisting your torso as you lift the weight.
- Exhale as you row and inhale as you lower the kettlebell.
Kettlebell Gorilla Row alternatives
More lats exercises
Kettlebell Gorilla Row FAQ
What muscles does Kettlebell Gorilla Row work?
Kettlebell Gorilla Row mainly works the lats in the back (Latissimus Dorsi, Teres Major, Trapezius and Rhomboids). The biceps, forearms, core and lower back work as secondary muscles.
What equipment do you need for Kettlebell Gorilla Row?
You need a kettlebell.
How many sets and reps of Kettlebell Gorilla Row should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Gorilla Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Kettlebell Gorilla Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kettlebell Gorilla Row?
Other exercises for the lats include Resistance Band - Cable Row, Cable Seated Row, Barbell Meadows Row and Dumbbell Renegade Row.
For developers
Use Kettlebell Gorilla Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_LFWMRL" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_LFWMRL", "name": "Kettlebell Gorilla Row", "model": "male", "counterpartId": "ex_CR2GAA", "target": "Lats", "equipment": "Kettlebell", "media": { "mp4": "https://…/ex_LFWMRL/mp4-720.mp4?…", "poster": "https://…/ex_LFWMRL/poster.jpg?…" } }