Bottle Weighted Gorilla Row
Description
The bottle weighted gorilla row is a stand-over row pattern made famous in kettlebell training. Two weighted bottles are placed on the floor and the lifter rows them up one at a time while the other rests on the ground. It is a strong home back builder.
Muscle Group
Equipment Required
Bottle Weighted Gorilla Row Instructions
- Place two weighted bottles on the floor at hip-width.
- Hinge at the hips with your back flat and grip both bottles.
- Stand with feet wider than the bottles and knees slightly bent.
- Keep your chest up and core braced.
- Row one bottle up to your hip while the other stays on the floor.
- Squeeze the upper back at the top of the row.
- Lower the bottle back to the floor with control.
- Row the other bottle up. Continue alternating sides.
Bottle Weighted Gorilla Row Form & Visual
Bottle Weighted Gorilla Row Benefits
- Builds back at home
- No barbell required
- Trains anti-rotation
- Strong unilateral back work
- Travel-friendly setup
- Easy to scale at home
Bottle Weighted Gorilla Row Muscles Worked
- Latissimus dorsi
- Rhomboids
- Biceps brachii
- Middle trapezius
Bottle Weighted Gorilla Row Variations & Alternatives
- KB Gorilla Row
- DB Bent Over Row
- Renegade Row
- Single Arm Row
