Setup & Positioning
"Stand beside a heavy dumbbell placed on the floor. Place your non-working hand and knee on a flat bench for support, or hinge forward with one hand braced against your thigh if you prefer the free-standing style. Keep your back flat, chest up, and core braced."
Key point: “It’s controlled power—yes, it’s heavy and high-rep, but your back should drive the weight, not momentum.”
Execution (Bodyweight/Standard Row)
"Grasp the dumbbell with a neutral grip. Row it toward your torso by driving your elbow back and slightly out, aiming to bring the weight toward your ribs or hip. Lower it back down under control and repeat for high reps."
Progressed Variations
- Strap-Assisted Kroc Rows: Use lifting straps if grip limits your ability to go heavy or high-rep.
- Unstrapped Kroc Rows: Great for grip and forearm development, but use manageable weight.
- Pause Rows: Hold for 1–2 seconds at the top for extra lat and upper back contraction.
Body Alignment Cues
- Head/Neck: Neutral, gaze slightly forward or down.
- Shoulders: Keep squared, avoid excessive rotation.
- Core: Braced to prevent lower back rounding.
- Hips: Stay level, don’t twist excessively.
- Elbow: Drive back in an arc, not straight up and down.
Where You Should Feel It
- Lats and upper back working to pull
- Rear delts and traps assisting
- Core stabilizing against rotation
- Grip and forearms challenged by heavy dumbbell
Where You Shouldn’t Feel It
- Sharp lower back pain (usually from rounding or twisting)
- Biceps over-dominating the pull
- Shoulder strain from jerking the weight
Breathing
"Inhale as you lower the dumbbell, exhale forcefully as you drive the elbow back and row the weight up."
Common Mistakes to Avoid
- Turning it into a pure momentum swing—sloppy reps reduce back activation.
- Rotating the torso excessively instead of keeping square.
- Letting the dumbbell crash down instead of lowering with control.
- Going too light—Kroc rows are meant to be heavy but still controlled.
