Exercise
Kettlebell Gorilla Row
A single-leg, single-arm row that builds back strength, grip, and unilateral stability all at once. It's a dense movement that works well in time-crunched routines and builds the kind of back toughness that prevents injury.
Demonstration
Sets
3
Reps
6-8 per side
Rest
60s
Row hard with your back, lower slow, repeat.
The kit
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How to do it
- 1
Stand in a split stance with the kettlebell on the ground next to your front foot.
- 2
Hinge forward and grab the handle with one hand, keeping your back flat.
- 3
Row the kettlebell up to your hip by driving your elbow back and squeezing your back.
- 4
Pause for a second and feel your shoulder blade pull back.
- 5
Lower under control until your arm is fully extended.
- 6
Complete all reps on one side before switching stance.
Common mistakes
- Using your arm to pull instead of driving your elbow back and squeezing your back
- Standing too upright and losing the hinge, which reduces back activation
- Letting your shoulder rotate forward instead of pulling your blade back
Dad tips
- Think about punching your elbow back and out, not just bending your arm.
- This move looks simple but it's incredibly effective for single-side strength.