Exercise Guide

Kroc Row

Hand Flexors, Hand Extensors, Latissimus Dorsi, Teres Muscles
Biceps, Trapezius, Obliques
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optional:Bench, Seat
Variations available (27)
Starting PositionExecution

General And Specifics

  • the kroc row is a variation of the Leaning Dumbbell Row
  • one of the differences is the work with a bigger explosion of strength
  • furthermore, the goal is to do many reps with a heavy weight (20-30 reps with each arm) and the range of motion is bigger than in the regular dumbbell row
  • the exercise is for advanced learners because of the heavy weights, the core is required intensively
  • improve your grip strength and train the upper back

Starting Position

  • grasp a heavy dumbbell with one hand
  • stand upright, the feet are hip width apart and slightly staggered
  • bend over a bit and support yourself with the free hand on the knee, weight bench or a chair
  • bend the knees a bit
  • let the weight hang down with the arm stretched
  • this shoulder is lower

Correct Executions

  • bend the arm and pull the weight powerfully to the lower side of the thorax
  • the shoulder comes up and the shoulder blade moves towards the other one (this creates the pulling from the back area)
  • afterwards, let the weight sink down slowly, the shoulder follows the motion again
  • again, the upper body turn in a bit and the lat is stretched
  • make sure that the shoulder is always higher than the hip, do not fully stretch the elbow
  • do not use momentum
  • do lots of reps, then train the other arm
  • the muscle failure should set in at a number of +20 reps
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Related exercise lists:

Latissimus Training With Dumbbells, Strength Training With Dumbbells, Barbell And Kettlebell, Dumbbells, Free Weights, Forearms, Lats