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.
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
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.
Brace the core and keep the back flat.
Row the dumbbell powerfully toward the hip, allowing slight torso movement.
Lower under control to a full stretch.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.