3. Kettlebell gorilla row The gorilla row hits the lats, traps, rhomboids, posterior deltoids and biceps. As you hinge forward at the hips, your hips, core, lower back and hamstrings are also active.

While keeping your back straight, bend the elbow to bring the kettlebell towards your hips. Another variation is the ‘Gorilla Row’ – holding on to one kettlebell with both hands. 1.