Kroc Row

oec:kroc-row

A heavy, high-repetition single-arm dumbbell row executed with controlled torso movement to maximize upper back strength and hypertrophy.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Dumbbell Kroc Row, Heavy Single-Arm Dumbbell Row

How to do it

Place your non-working hand on a sturdy rack or flat bench to brace your torso at roughly a 45-degree angle to the floor.
Assume a wide, staggered stance to establish a firm base of support.
Grip a heavy dumbbell with the working hand and let it hang at full arm's extension, allowing the working shoulder to protract slightly for a deep lat stretch.

Initiate the pull by driving the working elbow back toward your hip while allowing a small amount of torso rotation to generate momentum.
Row the dumbbell up until it touches the lower ribcage or hip area, forcefully contracting your upper back and lat.
Lower the dumbbell under control back to the fully stretched hanging position.
Complete all repetitions on one side before switching to the other.

Inhale as you lower the dumbbell into the bottom stretch; exhale forcefully as you drive the elbow back to complete the row.

Excessive jerking or standing upright during the pull.: Keep your torso inclined around 45 degrees; use controlled momentum rather than turning the lift into an upright shrug.
Cutting the range of motion short at the bottom.: Allow the shoulder blade to protract fully at the bottom to capitalize on the loaded lat stretch.
Grip failing before the back muscles are fatigued.: Use lifting straps when the weight exceeds your grip capacity so the upper back receives the intended training stimulus.

Ensure the support surface (bench or rack) is completely stable before initiating heavy rows.
Maintain a neutral spine and braced core to avoid excessive twisting or flexion under load.

This record: CC-BY-SA-4.0.