Gorilla Row (Kettlebell)
Complete guide to Gorilla Row (Kettlebell). Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires kettlebell. Step-by-step instructions and expert tips.
How to Perform Gorilla Row (Kettlebell)
Place two kettlebells on the floor shoulder-width apart and stand over them with your feet slightly wider than hip-width.
Hinge at the hips until your torso is roughly parallel with the floor and grab both handles.
Engage your abs and take a breath.
Row one kettlebell up toward your hip by driving your elbow back, squeezing your shoulder blade at the top and exhale. Keep the other kettlebell on the floor for balance.
Lower it back down and immediately row the other side and breathe in.
Alternate sides for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |