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Kettlebell Single Arm Gorilla Row

Single-arm kettlebell row from a wide, low hinge with the free hand supported on the opposite thigh.

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Kettlebell Single Arm Gorilla Row demonstration

Exercise overview

Training details

BackLatsUpper BackBicepsCore

Equipment

Kettlebell

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Take a wide stance over one kettlebell, hinge forward, bend the knees, and keep the spine long.
  2. 02Brace the free hand on the opposite thigh and let the working arm hang vertically beneath the shoulder.
  3. 03Row the kettlebell toward the working-side hip or lower ribs without standing up.
  4. 04Pause briefly with the elbow close and shoulder blade drawn back while keeping the hips square.
  5. 05Lower the kettlebell to full arm extension, complete the set, and switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKettlebell Gorilla RowRelated variationDumbbell Gorilla Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDual Kettlebell Bent Over RowComparable substituteDumbbell Row to KickbackComparable substituteSeated Cable RowComparable substituteInverted RowComparable substituteBand Chainsaw RowComparable substituteBand Bent Over Row

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