Kroc Row
Perform high-rep, slightly-cheated heavy one-arm rows for back thickness and grip.
Get started
See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Lats, Upper back, Biceps
- Equipment
- Dumbbell
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the lats, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Kroc Row work?
- The Kroc Row mainly works the lats, upper back and biceps.
- What equipment do you need for the Kroc Row?
- A dumbbell.
- How many sets and reps of the Kroc Row?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Kroc Row?
- Archer Pull-Up, Band Lat Pulldown, Barbell Bent-Over Row and Barbell Rack Chin work the same main muscle.
Program it for your clients
Coaches add the Kroc Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.