You probably already know about barbell rows, bent over rows, and cable rows, but have you heard about gorilla rows?

As a great overall back builder, you don’t want to overlook them if you’re looking to develop a pronounced v-taper and wide upper back.

How to Perform Gorilla Rows

• Place two kettlebells of the same weight on the ground in front of you, with your feet planted in a wide stance.

• Slightly bend your knees and hinge forward at the hips to grab the handles, flexing your abs to maintain a strong core.

• Keeping your back flat, pull one of the kettlebells towards your belly button.

• Lower it back down, then repeat on the opposite side.

What Weight Should You Use For Gorilla Rows?

Since gorilla rows are a unilateral movement, you’ll naturally move less weight than you could on a Barbell row, but the added stability from keeping your hand on the second kettlebell means you can still push yourself. Aim to use a weight that you can control with good form for 10 reps.

What Muscles Do Gorilla Rows Work?

Since it’s a pulling movement gorilla rows primarily target your lats and traps while also hitting the spinal erectors, biceps, and forearms. This makes them a great overall back builder, and you even get some free arm work along the way.

Gorilla Row Variations

Although the gorilla row is already a bent over row variation, it also has a range of variations of its own. If you want to add some variety, you could try -

• Using dumbbells instead of kettlebells.

• Rowing with both arms at the same time.

• Attaching resistance bands to the kettlebell handles and your feet for increased tension.

• Placing one hand on a flat bench to allow the kettlebell to stretch the lats more.

Gorilla Row Alternatives

If you’re looking for some more back building exercises to add to your program, here are a few options for you -

• Pendlay rows

• Meadows rows

• Tripod rows

• Pull ups

• Chin ups

• Inverted rows

• Pullovers

• Deadlifts

Adding any of these lifts into your program alongside gorilla rows is sure to skyrocket your back development.

Gorilla rows are a great option for anyone looking to add some variety to their back days, and with a list of variations and complimentary back exercises you now have everything you need to get started rowing and growing.

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Tags: Equipment > Kettlebells ; Exercise Type > Strength