How to do the Kettlebell Gorilla Row
Stand with your feet wider than your shoulders and two kettlebells on the floor between your feet.
Hinge at the hips with knees bent, back flat and torso nearly parallel to the floor, and grab the kettlebells.
Row one kettlebell to your hip while pressing the other one into the floor.
Lower it under control and alternate sides without twisting your torso.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Upper back, Biceps, Lower back
The widest muscles of your back pull the arms down and back. Pull-ups, pulldowns and rows with the elbows close to the body build the V-taper.
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