Peak Health

Kroc Row

Lats · Traps · Biceps · Forearms · Middle back · Lower back · Dumbbell

Kroc Row

How to do it

  1. Brace your free hand on a bench or rack and pick up a heavy dumbbell with the working arm, hinging your torso forward.
  2. Start each rep with the arm fully extended and the shoulder allowed to stretch down toward the floor.
  3. Row the dumbbell up explosively, driving the elbow back and using a small amount of hip drive and torso rotation to move the heavy load.
  4. Pull your shoulder blade back hard at the top of the rep.
  5. Lower the dumbbell back to a full stretch under control before starting the next rep, continuing for 15-25+ reps.
Primary muscle
Lats
Secondary muscles
Traps · Biceps · Forearms · Middle back · Lower back
Equipment
Dumbbell
Sides
One side at a time

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