Workout | Dumbbell Kroc Row |
Primary Muscle Group | Lats |
Secondary Muscle Group | Traps |
Equipment Required | Dumbbell, Bench |
Force Type | Pull |
Mechanics | Compound |
Exercise Type | Strength |
Difficulty | Intermediate |
Muscle Groups
- Primary Muscle GroupThe Dumbbell Kroc Row is a high-intensity variation of the traditional dumbbell row, designed to help build upper back strength and size. Named after powerlifter Matt Kroczaleski, this exercise emphasizes heavy weight and higher reps, often taken to failure.
It's a hybrid movement combining strength and endurance, making it ideal for athletes or lifters who want to push their limits. The Kroc Row primarily targets your lats, rhomboids, and traps, but also recruits the biceps and forearms.
The Dumbbell Kroc Row is a powerful exercise for increasing back strength and muscle mass. It encourages heavy lifting, which leads to significant strength gains, especially in the lats and traps.
Due to the high-rep nature of the movement, it also builds endurance and grip strength, making it an excellent accessory exercise for deadlifts and other pulling movements.
Additionally, this row variation helps improve stability and balance in your shoulder girdle, reducing the risk of injury during heavy lifts.
Focus on pulling explosively during each rep, but control the lowering phase. A common tip is to "think of your elbow as the driving force" rather than your hand. Keep your back flat and core tight to avoid injury. Using straps can help when the weight gets heavy, especially for higher rep sets. Ready to challenge yourself? Go as heavy as you can while maintaining proper form.
Level | Sets | Reps | Weight Progression |
---|---|---|---|
Beginner | 3 | 10-12 | Start with a moderate weight, focusing on form and building grip strength. Gradually increase the weight as you become comfortable with the motion. |
Intermediate | 4 | 8-10 | Increase the weight every 1-2 weeks, working toward heavier loads and higher rep ranges for muscle growth and endurance. |
Advanced | 4-5 | 15-20 | Go heavy and push yourself to near failure on each set. Use straps if necessary to maintain grip strength during higher reps. |
Kroc Rows primarily target the lats, rhomboids, traps, and biceps, while also building grip strength and stability in the shoulder girdle.
Kroc Rows are typically performed with heavier weights and higher reps, often pushing the lifter to failure. They’re more intense and focus on both strength and endurance.
Yes, especially when using heavier weights. Straps help maintain grip strength during high-rep sets, allowing you to focus on working your back muscles.
Incorporate Kroc Rows 1-2 times per week as part of your back workout. They pair well with other pulling movements like pull-ups and deadlifts.
Avoid rounding your back or swinging the weight up. Focus on pulling the dumbbell with control, and keep your back straight throughout the movement.
Share