VARIATIONS
Kroc Row
Heavy dumbbell rowed with allowed torso rotation.
This high-repetition dumbbell row builds raw pulling strength and grip endurance in the lats and traps. It prioritizes moving heavy loads over strict form to maximize muscle recruitment.
HOW TO DO IT
- Place one knee and hand on a flat bench for support.
- Grip a heavy dumbbell with the opposite hand using a neutral grip.
- Pull the weight toward your hip while allowing some torso rotation.
- Lower the dumbbell under control until the arm is fully extended.
- Complete all reps on one side before switching to the other.
COMMON MISTAKES
- Using excessive momentum that pulls the supporting knee off the bench.
- Stopping the range of motion short due to fatigue.
- Rounding the lower back excessively during the pull.
TIPS
- Use your hips to help initiate the pull on heavy reps.
- Focus on crushing the handle to maintain grip throughout the set.
- Allow a controlled stretch at the bottom to engage the lats fully.
SAFETY
- Ensure the bench is stable enough to support your body weight plus heavy loading.
- Avoid jerking the weight violently to prevent lower back strain.
DETAILS
- Muscles
- LatsBack
- Equipment
- DumbbellBench
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Row
- Arms
- One
- Hand orientation
- Neutral (palms facing each other)
- Torso lean
- Leaning forward
- Body position
- Bent over
- Body support
- One knee and hand on a bench
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated