Hinge at the hips and perform a single-arm kettlebell row to drive the elbow back and engage the upper back muscles. Maintain a braced core and neutral spine throughout the movement.
How to do the Kettlebell Gorilla Row#
- Stand with feet about shoulder-width and hinge forward at the hips until your torso is nearly parallel to the floor.
- Grip the kettlebell in one hand with your arm extended and your shoulder packed.
- Brace your core and pull the kettlebell toward your ribcage by driving your elbow back and squeezing the upper back.
- Lower the kettlebell slowly to full arm extension under control.
- Complete the set on one side, then switch hands and repeat.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Rear delts (Posterior Deltoid), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Lower back (Erector Spinae), Glutes (Gluteus Maximus)
Common mistakes#
- Rounding the lower back instead of hinging from the hips.
- Using momentum or jerking the kettlebell instead of controlled pulling.
- Letting the shoulder hike up toward the ear during the pull.
