Gorilla Row (Kettlebell)
Trains the upper back. You need a kettlebell. One of our free programs uses it, across 3 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Gorilla Row (Kettlebell)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×8–12the shape they run most (3 sessions)
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Kettlebell Full Body | Full Body | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Gorilla Row (Kettlebell) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Gorilla Row (Kettlebell) trains
Technique
How to do the Gorilla Row (Kettlebell)
- Place two kettlebells on the floor between your feet. Stand with your feet slightly wider than shoulder-width apart, hinge at your hips with a slight bend in your knees, and grasp one kettlebell handle in each hand, keeping your back flat.
- Keeping your torso in the hinged position, row the right kettlebell up toward your hip by bending your elbow and squeezing your shoulder blade, while pressing the left kettlebell into the floor for stability.
- Lower the right kettlebell back to the floor with control, then row the left kettlebell in the same manner.
- Continue alternating sides for the desired number of repetitions.
Form cues
Getting it right
- Keep your back flat and your hips still; only your arms should move.
- Push down into the resting kettlebell to keep your torso stable and engage your core.
- Lead with your elbow and squeeze your shoulder blade at the top of each row.
- Exhale as you row the kettlebell up and inhale as you lower it.
Substitutes
Swap Gorilla Row (Kettlebell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Gorilla Row (Kettlebell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.