How to do Gorilla Rows

Authored by Fitbod

About Gorilla Rows

Sets Logged
335,336
Popularity Rank
149th
Difficulty
Intermediate
Back Strength
82 mSCORE 22nd
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Gorilla Rows are a compound exercise that primarily targets the back, but also hits the shoulders, biceps, and traps. By alternating sides after each rep, you give your muscles a brief moment to recover in the middle of your set, while also allowing you to focus your attention on the side that’s performing the movement. The posture this exercise puts you in can help you develop functional strength outside of just the rowing movement as well.

  1. Position yourself behind two kettlebells with your feet wider than shoulder-width apart.
  2. Engage your core, hinge your hips back, and bend forward with a straight back until your chest is over the kettlebells.
  3. Maintain proper form by engaging your core, straightening your back, and gazing forward.
  4. Grasp a kettlebell in each hand. Your palms should be facing each other.
  5. Engage your back and shoulders to raise one of the kettlebells off the floor. Leave the other kettlebell on the floor.
  6. Hold this position at the bottom of the movement for a moment.
  7. Lower the kettlebell back toward the ground with control.
  8. Place that kettlebell back on the ground.
  9. Repeat the movement on your other side.

Common Mistakes

  • Over Recruiting Biceps

    While your biceps should be involved, you should be feeling a majority of the tension in your back. Try focusing on driving your elbow back instead of bringing the weight towards your chest. This mindset shift will help you recruit the proper muscle groups for this exercise.

  • Back Flat

    Keeping your back flat is essential to maintaining proper form with this exercise. It’s very common to see your back start to round as you become fatigued. Focus on keeping your core engaged, and shoulders back.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    12.5
    lbs
    15
    lbs
  • advanced
    8
    reps
    15
    lbs
    20
    lbs

Enter your stats to calculate your Reps & Weight