Gorilla Row

Exercise Videos

Supported Bent-Over Row With Two Kettlebells | One Supports, One Rows

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Advanced Double Kettlebell Combo: Flared Row, Renegade Row, Swingclean, Overhead Squat

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Quick Answer

GrindKettlebell Row

Feels Like

A steady strength rep: set starting position (gorilla), then row one side (gorilla pull), and control the lower and alternate.

Main Muscles

Biceps / elbow flexors Lats Rhomboids Traps Rear delt

Photos (8)

Adjusting the dials updates the Muscle target & Joint actions below.

Exercise Execution (3 steps)

Setup

Execution

Return

Muscle targetas performed — open Program to explore

Biceps BrachiiPrime

BrachialisPrime

Deltoid (Posterior)Prime

Latissimus DorsiPrime

Rhomboid MajorPrime

Rhomboid MinorPrime

Teres MajorPrime

Trapezius (Middle)Prime

Brachioradialis2nd

Pectoralis Major (Sternal)2nd

Pronator Teres2nd

Trapezius (Lower)2nd

Triceps Brachii2nd

Stabilizers — held, not moved

AnconeusBiceps Femoris (Long Head)Biceps Femoris (Short Head)CoracobrachialisDeltoid (Anterior)Dorsal Interossei (Hand)External ObliqueFlexor Digiti Minimi Brevis (Hand)Flexor Digitorum ProfundusFlexor Digitorum SuperficialisGastrocnemiusGracilisIliacusIliocostalisInfraspinatusInternal ObliqueInterspinalesLongissimusLumbricals (Hand)MultifidusPalmar InterosseiPectineusPectoralis Major (Clavicular)Pectoralis MinorPlantarisPopliteusPsoas MajorQuadratus LumborumRectus FemorisRotatoresSartoriusSemimembranosusSemispinalis ThoracisSemitendinosusSerratus AnteriorSpinalisSubscapularisSupraspinatusTensor Fasciae LataeTeres MinorTransversus Abdominis

Joint actions — updates with your dials

Elbow FlexionScapular RetractionShoulder ExtensionElbow ExtensionFinger FlexionHip FlexionKnee FlexionScapular DepressionScapular ProtractionShoulder FlexionSpine ExtensionSpine Rotation Right

Common Mistakes

Some mistakes depend on how the exercise is being trained. A cue may apply to the default execution, a tempo variation, a specific return style, or a coaching focus rather than every rep.

Not sure your Gorilla Row is right? Get your form checked.

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