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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Kroc Row
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Kroc Row

A heavy, high-rep single-arm dumbbell row using a supported staggered stance and controlled body English. Builds upper-back size and grip strength.

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Primary muscles

  • Lats (Latissimus Dorsi)
  • Rhomboids
  • Traps (Trapezius)

Secondary muscles

  • Teres Major
  • Rear Delts
  • Biceps
  • Forearm Flexors
  • Lower Back (Erector Spinae)
Sets
2–3
Reps
15–25 per side
Rest
90–120s

How to perform

Kroc Row movement

Main muscles working (thicker lines)

Starting position

Stand in a staggered stance with one hand braced on a bench or rack, torso slightly above parallel. Hold a heavy dumbbell in the other hand with the arm straight.

  1. 1

    Brace the core and keep the back flat.

  2. 2

    Row the dumbbell powerfully toward the hip, allowing slight torso movement.

  3. 3

    Lower under control to a full stretch.

  4. 4

    Continue for high reps, then switch sides.

Breathing: Exhale on each pull, inhale on the way down.

Coaching tips

  • Flat back, strong brace

  • Pull to the hip

  • Controlled drive, not a jerk

Common mistakes

  • Rounding the back as fatigue sets in

  • Letting the torso twist excessively

  • Losing the stretch at the bottom

Safety notes

  • Use straps if grip limits the set rather than sacrificing form.

  • Keep some body English controlled; stop if the lower back rounds.

Details

Body parts
Back · Arms · Forearms · Upper Body
Equipment
Dumbbell · Bench
Movement
Horizontal Pull
Exercise type
Compound
Training goals
Muscle Growth · Strength · Endurance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Single-Arm Dumbbell RowBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.