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Lats · Intermediate

Dumbbell Kroc Row

Heavy high-repetition one-arm dumbbell row using a stable hand support and limited controlled body assistance.

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Dumbbell Kroc Row demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Brace one hand securely on a stable bench, set your feet firmly, and hold a heavy dumbbell in the free hand.
  2. 02Hinge forward with a long spine and let the working arm reach toward the floor.
  3. 03Drive the elbow powerfully toward your hip or lower ribs using only controlled body movement appropriate to the heavy load.
  4. 04Finish without excessive lower-back twisting or shrugging the shoulder.
  5. 05Lower to full arm extension under control, complete the repetitions, and switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSingle Arm Dumbbell RowRelated variationMeadows Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSingle-Arm Landmine RowComparable substituteSingle-Arm Cable RowComparable substituteCable One Arm Twisting Seated RowComparable substituteSeated Cable RowComparable substituteSingle-Arm Lat PulldownComparable substituteDumbbell Pullover

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