How to Do Kroc Row: Muscles Worked & Proper Form

Muscles Worked in Kroc Rows

Primary muscles worked:

• Lats
• Trapezius
• Rear Deltoids

Secondary muscles worked:

• Biceps
• Lower Back
• Forearm Flexors
• Rotator Cuff

How to Do Kroc Rows

1. Place one hand on a bench for support, and either both feet on the floor, or one knee on the bench. Hold a heavy dumbbell in the opposite hand with your arm fully extended.
2. Brace your core, and keep it activated during the entire movement. Lower the dumbbell towards the floor for a full range of motion.
3. Pull the dumbbell explosively up towards your hip by engaging your back muscles, keeping the elbow close to your body during the lift.
4. Lower the dumbbell back down in a controlled manner to the starting position and repeat for the desired number of reps.
5. Switch sides and repeat on the opposite arm.

Commentary

Kroc rows differ from traditional dumbbell rows by using a much heavier weight and a less strict form. The focus is on explosiveness.