Kettlebell Alternating Gorilla Row

What sets the gorilla row apart is the stance: You maintain a hip-hinge position, like the setup position of a deadlift, while simultaneously performing a single-arm row. Holding this isometric position builds tension, control, and stamina through the hips and legs. The lower body does a surprising amount of work, even though this is technically an upper-body exercise.

In addition to holding the hip hinge, it’s important not to overlook the nonworking arm: While one arm pulls the weight up, the opposite side presses down. This alternating push-pull pattern helps maintain stability and creates a slight rotation through the midsection.

The gorilla row is typically performed by alternating sides with two kettlebells. If you need to use dumbbells, elevate them to midshin height when beginning the move. If you have only one kettlebell, or a set of mismatched weights, perform all reps on one side at a time, making sure you have something to brace the nonworking hand against.