Back
Kroc Row
A high-intensity, heavy-duty single-arm row designed to build massive lat strength and grip endurance.
How to perform.
Follow the sequence — setup is half the lift.
Place one hand and the same-side knee on a flat bench while keeping the other foot firmly planted on the floor.
Grip a heavy dumbbell with your free hand and allow it to hang at full extension to stretch the latissimus dorsi.
Initiate the movement by pulling the weight toward your lower hip using an explosive but controlled motion.
Allow a slight degree of torso rotation at the top of the movement to maximize the contraction of the upper back.
Lower the dumbbell under control until your arm is fully extended and you feel a deep stretch in the shoulder blade.
Perform the movement for high repetitions, maintaining a rhythmic and aggressive pace until the set is complete.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using weights that are too light to stimulate the intended high-intensity response
- Rounding the lower back which increases the risk of spinal strain
- Shortening the range of motion by failing to reach full extension at the bottom
- Relying entirely on momentum rather than driving the elbow back
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.