Kettlebell Gorilla Row

With two bells on the floor and a wide stance you row alternately: plenty of back thickness and some anti-rotation.

• Compound
• Dumbbell
• Intermediate

How to do it

• Wide stance, hinge with a neutral back
• Row one bell while the other stays on the floor
• Alternate without rotating your hips

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Rotating your trunk as you pull
• Losing lower-back neutrality

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Traps

Alternatives

• Single-Arm Dumbbell Row
• Barbell Row