Gorilla Row: How-to, Tips & More
The Gorilla Row is a beginner compound exercise for your lats. You do it with kettlebells. It is a good fit when your goal is both strength and muscle growth.
Besides the lats, it also works your upper back and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Upper back
Secondary
Biceps
Secondary
How to do the Gorilla Row
- Stand wide over two kettlebells and hinge down to grip them.
- Hold a flat back with your hips high.
- Row one kettlebell to your hip while pressing into the other.
- Lower it and row the other side.
Gorilla Row tips
- Keep your hips level as you row.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Kettlebells
Type
Compound
Gorilla Row alternatives
More lats exercises
Archer Pull Up
Pull up bar
Assisted Chin Up
Assisted pull up machine
Assisted Pull-Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Frequently asked questions
What muscles does the Gorilla Row work?
The Gorilla Row mainly works your lats, with help from your upper back and biceps.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Gorilla Row good for beginners?
Yes. The Gorilla Row is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Gorilla Row?
You need kettlebells.
Add Gorilla Row to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon