Kroc Row

Technique

The Kroc row is a heavy, high-rep single-arm dumbbell row done with a slightly more upright torso and a deliberate amount of body English. One hand braces on a bench or rack, the feet are staggered, and a heavy dumbbell is pulled powerfully toward the hip for sets of roughly 15 to 30 reps. Some momentum is accepted, but the spine stays neutral and the dumbbell is still lowered under control to a full stretch on every rep.

Steps

1. Place one hand on a bench or rack upright and stagger your feet, torso at about 15-30 degrees above parallel
2. Hold a heavy dumbbell in the free hand with the arm hanging straight down
3. Brace the core and keep the back flat
4. Pull the dumbbell explosively toward the hip, driving the elbow back
5. Lower it under control to a full stretch and continue for high reps before switching sides

Common mistakes

• Rounding the lower back while chasing more weight or reps
• Turning the rep into a torso twist with almost no arm pull
• Dropping the dumbbell at the bottom instead of controlling the stretch

Variations

• Classic one-arm dumbbell row with a strict, stable torso
• Kroc row with lifting straps to let the back work past grip fatigue
• Kettlebell Kroc-style row for a different grip feel

FAQ