Back · Kettlebell
Kettlebell Gorilla Row
How to do the kettlebell gorilla row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Stand over two kettlebells with feet wider than shoulder-width, hinge at the hips with a flat back, and grab a handle in each hand. Row one kettlebell to your hip by squeezing your shoulder blade back while the other stays on the floor, then lower it and row the other side. Alternate sides each rep.
- 1Lats and mid-back pulling each kettlebell to your hip
- 2Shoulder blade squeezing back at the top of each row
- 3Hips and back braced in a stable hinge the whole set
Common mistakes
- Shrugging your shoulders or flaring your elbows wide
- Standing up or rounding your back as you row
- Yanking the bell with momentum instead of a controlled pull
Muscles worked
The kettlebell gorilla row mainly works the lats and mid traps, with the biceps, forearms, lower back, lower abs, obliques, glutes, hamstrings, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Lower AbsSupport
- ObliquesSupport
- GlutesSupport
- HamstringsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the kettlebell gorilla row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.