When it comes to rowing variations, there are a million options. Cable machines, barbells, plate-loaded machines, all great. But as someone who trains in a very simple training space and has traditionally stuck to kettlebells, dumbbells, bands, and barbells for most of what I do, there’s one back rowing variation that has earned the permanent top spot in my programming. If I could only do one accessory move for my back for the rest of my life, this would be it.
It’s the gorilla row. And I’m going to break down exactly how to do it, why I love it, and how to set it up with whatever equipment you have.
A gorilla row is essentially a kettlebell variation of a Pendlay row. You set up two kettlebells on an elevated surface, hinge at your hips into a flat back position, and alternate pulling one kettlebell at a time from a complete dead stop on each rep. The key difference from a standard bent-over row is that every single rep starts from a full stop. There’s no momentum. You’re responsible for generating the pull from scratch on every rep, which forces you to actually engage your back through the full range of motion.
💡 KEY POINT:
That dead stop at the bottom is the whole point. It’s what makes this different from a standard row where you can use momentum and swing. Each rep comes from a complete pause, so you have to be intentional about engaging your lats and back with every single pull. You really feel it.
You don’t need anything fancy for this. The goal is just to elevate the kettlebells enough that you can get into a good hip hinge position without rounding your back to reach them.
Setup Options:
Step by Step:
✓ Set up your two kettlebells on an elevated surface, roughly shoulder width apart ✓ Hinge at your hips into a flat back, roughly horizontal tabletop position. Widen your feet to find a comfortable stance, about wider than shoulder width. ✓ Pull one kettlebell from a complete dead stop, driving through your lat and back. Focus on the contraction at the top. ✓ Let it fully rest back down with a complete pause at the bottom. No bouncing.✓ Alternate sides, pulling the other kettlebell from its dead stop. Each rep is its own fresh pull.
You want to make sure you’re really going through the full motion and focusing on your back with each individual pull. It’s easy to start rushing and losing the pause at the bottom, especially as you fatigue. Keep that dead stop honest.
📊 Rep Ranges and Placement:
8-12 reps per side → My go-to range. Great for overloading from a strength perspective while tinkering into that hypertrophy range.
6 reps per side → When I want to load them heavier and focus on pure strength. Go up in kettlebell weight and keep it heavy.
Where to put them → These work best as a back accessory on a full body day, or after your main upper body movements. They’re a great way to mix in back training without needing a cable stack or machine.
Perfect for home or simple gyms → All you need is two kettlebells and something to set them on. Easy to do at home, in a simplified gym, or at any commercial gym where you want to look a little more spicy than everyone else doing seated cable rows.
✅ If I could only do one accessory move for my back for the rest of my life, it would be the gorilla row. Try it out and let me know what you think.
THE BOTTOM LINE
The gorilla row is a kettlebell Pendlay row variation that uses a dead stop on every rep to force real lat and back engagement without momentum. It’s simple, effective, easy to set up anywhere, and one of the best back accessories you can add to your program whether you train at home or in a full commercial gym.
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I’m Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. I am here to bring science to your training in a no-nonsense way. I have helped thousands of women crush big lifting goals, cross race finish lines, and even do both. I’m here to help you do the same!
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