Kroc Row
Trains the upper back, with help from the lats, biceps and lower back. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Kroc Row
- Set a dumbbell beside a flat bench. Put your free hand on the bench and stand with your feet staggered, the foot on the working side further back, so your torso leans forward, a little higher than parallel to the floor.
- Grip the dumbbell and let it hang straight down until you feel a full stretch through your lat and shoulder blade. Brace your core.
- Pull the dumbbell up hard toward your hip, driving your elbow back and close to your body. A small push from your hips and legs to start the pull is part of the lift.
- Lower the dumbbell under control to a full stretch at the bottom, then go straight into the next rep.
- Do all your reps on one arm, then switch sides.
Form cues
Getting it right
- This is a heavy, high-rep row: pick a weight you can row for at least 10 reps and push the set close to failure.
- Some body English is allowed, but the back and arm still do the lifting. If your torso is twisting up to swing the weight, it is too heavy.
- Keep your back flat; do not let your lower back round at the bottom of the stretch.
- Lifting straps are fine once your grip gives out before your back.
- Exhale as you pull and inhale as you lower the dumbbell.
Muscles worked
What Kroc Row trains
In the programs
None of our programs use the Kroc Row
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a upper back exercise that is, there are 15 on the Upper Back page.
Substitutes
Swap Kroc Row for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Kroc Row for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.