Dumbbell Kroc Row

Muscles worked

Setup

1. Place your non-working hand and knee firmly on a flat bench for stability.
2. Position your outer foot wide and slightly back on the floor to create a stable tripod base.
3. Grip a heavy dumbbell with your working hand, allowing the weight to hang at full arm extension to stretch the lat.
4. Keep your spine neutral and your torso nearly parallel to the floor.

How to do it

1. Pull the dumbbell explosively toward your lower hip, driving the elbow back and allowing the shoulder blade to retract fully.
2. Exhale forcefully during the pull and allow a slight, natural rotation of the torso to facilitate the heavy load.
3. Lower the dumbbell rapidly but with control to the starting position, feeling a deep stretch in the lats at the bottom.
4. Maintain a high tempo throughout the set, aiming for high-rep targets (typically 15-20 reps) to reach near-failure.

Form checklist

• Maintain a flat back throughout the set to protect the spine.
• Focus on pulling with the elbow rather than the hand to maximize lat engagement.
• Keep the supporting arm locked and the shoulder packed for a stable foundation.
• Ensure the foot on the floor remains firmly planted to provide an anchor for the movement.
• Avoid excessive rounding of the shoulders at the bottom of the range of motion.

Pro tips

• Use lifting straps to ensure your grip strength isn't the limiting factor for your back development.
• Emphasize the 'dead-hang' stretch at the bottom of each rep to maximize muscle fiber recruitment.
• Think of the movement as a 'power row'—controlled momentum is acceptable as long as the descent is stable.

Make it harder

• Increase the weight while strictly maintaining a target of 20 reps per set.
• Incorporate a 'rest-pause' at the end of the set to squeeze out 3-5 extra reps after reaching initial failure.

Frequently asked

What muscles does the dumbbell kroc row work?

The dumbbell kroc row primarily targets the lats and trapezius, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the dumbbell kroc row?

The dumbbell kroc row uses dumbbell.

Is the dumbbell kroc row good for beginners?

The dumbbell kroc row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius