Gorilla Bent Over Row

Back Exercise for Lats, Traps, Biceps & Core

Gorilla Rows are a great Bent Over Row back exercise variation that target the lats, middle and upper traps, shoulders and biceps. They also help develop core stability and lower body isometric strength as the movement requires holding a static hip-hinge whilst rowing unilaterally.

To Perform the Gorilla Row Kettlebell Exercise…

– Position two same-sized kettle bells down side by side directly in-front of you, with the handles facing toward you;
– Take a mid-wide stance so that your feet are either side of the kettlebells and hinge your body forwards, ensuring the back is kept flat, so that you are able to reach the kettle bells. If you are unable to reach the kettlebells without arching your lower back, then raise them up onto a platform, just as a deck or bumper plates;
– Maintaining the hip-hinge position, grip both kettlebells and row one elbow backwards, aiming for your belly button, whilst keeping your alignment and flat back position;
– Focus on engaging your lat at the top point and then control the kettlebell back to the floor/platform;
– Repeat by alternating sides.

Lower Back Health

Gorilla Rows are a great compound exercise to include in your workouts – just ensure you can maintain the position with a braced core, and row with a flat back before you increase the weight, to ensure you protect the lower back.

Back Workout Ideas

Try the Gorilla Bent Over Row Kettlebell Exercise superset with an upper body push exercise, such as the Hex Press Dumbbell Chest Exercise, or Overhead Shoulder Press; or with a lower body movement such as a Dumbbell Lunge or Barbell Good Morning.