The Kettlebell Gorilla Row is a intermediate-friendly kettlebell strength exercise that targets the lats and middle back, with the biceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary musclesBiceps
EquipmentKettlebell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Kettlebell Gorilla Row
Stand over two kettlebells with feet wider than shoulder width and toes turned slightly out.
Hinge at the hips and grip both handles with a flat back, chest proud, and arms hanging straight down.
Brace your core and row the right kettlebell to your hip, keeping the elbow close to the ribs.
Lower the right bell back to the floor under control while keeping the left arm long and loaded.
Row the left kettlebell to your hip with the same tight elbow path, fighting any rotation in the torso.
Continue alternating sides for the full set, keeping the hips square and the back flat throughout.
02 The payoff
Why it earns its spot
Builds lat and biceps thickness with heavy bilateral loading.
Trains anti-rotation strength through the core every single rep.
Reinforces a strong hip hinge under sustained kettlebell load.
03 Don't do this
Common mistakes
Rotating the torso to throw the kettlebell up instead of pulling cleanly with the back.
Letting the elbow flare wide, which shifts the load off the lats and onto the rear shoulders.
Rounding the lower back at the bottom of each rep, which strains the spine under load.
Yanking the bell off the floor with the arm instead of pulling with the lat and mid-back.
EGON Put it on record
Track it in EGON.
Log every set of the Kettlebell Gorilla Row, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
