How to do Gorilla Rows

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Gorilla Rows

Sets Logged
410,787
Popularity Rank
156th
Difficulty
Intermediate
Back Strength
79 mSCORE 31st
Equipment Required

Target muscles worked

Primary Muscles
Back
Secondary Muscles
Quads, Trapezius, Lower Back, Shoulders

Instructions for Proper Form

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 Form 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.

Weight & 1 Rep Max Calculator

Average Gorilla Rows standards by male, female, weight, age and height

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
    15
    lbs
    1 Rep Max
    20
    lbs
  • intermediate
    8
    reps
    17.5
    lbs
    22.5
    lbs
  • advanced
    8
    reps
    22.5
    lbs
    30
    lbs

Enter your stats to calculate your Reps & Weight

How is this calculated?

Alternative Exercises to Gorilla Rows

Filter By

  1. 1. Dumbbell Row

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    99.9 mSCORESWAPPED 7,753 TIMES

    This compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.

  2. 2. Cable Row

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    99.8 mSCORESWAPPED 5,958 TIMES

    Cable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.

  3. 3. Lat Pulldown

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    100 mSCORESWAPPED 5,531 TIMES

    This compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.

  4. 4. Dumbbell Bent Over Row

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    94.4 mSCORESWAPPED 4,714 TIMES

    Dumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.

  5. 5. Bent Over Barbell Row

    Photo of Bent Over Barbell Row being performed
    97.1 mSCORESWAPPED 2,847 TIMES

    Bent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.

  6. 6. Machine Row

    Photo of Machine Row being performed
    95.6 mSCORESWAPPED 2,589 TIMES

    Like other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.

    • Beginner
    • Back
    • Row Machine

  7. 7. Incline Dumbbell Row

    Photo of Incline Dumbbell Row being performed
    90.5 mSCORESWAPPED 2,241 TIMES

    This is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.

  8. 8. Kettlebell Row

    Photo of Kettlebell Row being performed
    66.1 mSCORESWAPPED 2,173 TIMES

    Kettlebell Row is a compound exercise that primarily targets the back. The use of a single kettlebell, and the position of your torso adds instability to the movement, and forces you to brace your core to maintain good posture. In addition, targeting one side at a time allows you to focus your attention on that side which can improve muscle activation, and help prevent any compensating for strength discrepancies between sides.

  9. 9. V-Bar Pulldown

    Photo of V-Bar Pulldown being performed
    90 mSCORESWAPPED 1,978 TIMES

    The V-Bar Pulldown is a compound exercise targeting the upper back, specifically the latissimus dorsi, with added emphasis on the middle back and biceps. Using a V-Bar allows for a neutral grip, which can reduce shoulder strain and increase the focus on the lats over the standard bar pulldown. This variation is particularly beneficial for those looking to enhance grip strength and provide a more comfortable wrist position, potentially allowing for heavier lifts and increased muscle engagement.

  10. 10. Dumbbell Bent Over Reverse Fly

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    Dumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.