Library / Lats
Alternating Kettlebell Gorilla Row
Kettlebell · Horizontal Pull · Compound
LatsUpper Back BicepsCoreErector SpinaeGlutes
Default prescription & biomechanics
- Primary muscles
- Lats, Upper Back
- Secondary muscles
- Biceps, Core, Erector Spinae, Glutes
- Equipment
- Kettlebell
- Movement pattern
- Horizontal Pull (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 8-12 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- High (6.5 MET)
Step-by-step coaching cues
- Take a wide sumo stance over two kettlebells and hinge down to grip both handles.
- Push down hard into the non-working kettlebell for stability while rowing the other bell to your hip.
- Return the bell to the floor and alternate sides with zero torso twist.
Joint & safety considerations
Filtered for Lower Back sensitivity. When you flag lower back sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Bent Over Row | Bands swap | Bands |
| Barbell Incline Row | Barbell swap | Barbell |
| Bodyweight Inverted Row | Bodyweight swap | Bodyweight |
| Cable Bent Over Row | Cable swap | Cable |
| Cable One Arm Bent Over Row | Cable swap | Cable |
| Cable Seated High Row V Bar | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.