Primary
Back
Secondary
Biceps, Forearms, Core
Equipment
Dumbbell
Difficulty
Advanced
Type
Pull
Preview a first week that includes Kroc Row
MySetPlan shows you when to use Kroc Row, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
Kroc rows are high-rep dumbbell rows using the heaviest weight you can handle for 15-25 reps. Some body English is encouraged—the goal is maximum back stimulation and grip endurance. Named after powerlifter Matt Kroczaleski who built his back with this brutal method.
When to use it
Use for back mass building for optimal results.
Who it's for
Advanced lifters seeking to maximize strength gains.
Grab the heaviest dumbbell you can row for 15+ reps and do not stop until you hit your target. Controlled cheating is fine—use some hip drive if needed. This is as much mental as physical. Your grip should be screaming.
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We slot it into the right day with sets, reps, and progression you can follow.
Set up like a dumbbell row.
Use a very heavy dumbbell.
Row with some body English allowed.
High reps despite heavy weight.
Focus on lat engagement.
Push through each rep.
Created by Matt Kroczaleski.
Heavy weight, high reps.
Some body English is okay.
Builds grip and back mass.
Use Kroc rows as a finisher after your main back work or as a standalone back builder. One all-out set per side is often enough. Great for building grip strength without straps and mental toughness for pulling.
Too much body English.
On an upper-body pulling movement like the Kroc Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Not going heavy enough.
Loading more weight than you can control on the Kroc Row often creates compensations that shift work away from your Latissimus dorsi. Reduce the load until each rep follows the intended path.
Low reps - this is a common issue that reduces exercise effectiveness.
On an upper-body pulling movement like the Kroc Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Advanced lifters seeking to maximize strength gains.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 1-2 sets of 15-25 reps per side. Rest 2 min.
MySetPlan places Kroc Row inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Kroc Row — and builds them into a monthly program. Every set, every rep, planned out.
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Kroc Row
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Frequently Asked Questions About the Kroc Row
The Kroc Row primarily targets the Latissimus dorsi, making it an effective exercise for back development. Secondary muscles worked during the Kroc Row include Biceps, Forearms, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Kroc Row is rated as advanced difficulty, meaning it requires some training experience. Advanced lifters seeking to maximize strength gains. Focus on proper technique and consider starting with easier variations.
For the Kroc Row, the recommended approach depends on your goals. 1-2 sets of 15-25 reps per side. Rest 2 min. For strength, use 15-25 reps. For muscle growth, perform 15-25 reps. For endurance, complete 20-30 reps.
Yes, the Kroc Row can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting back.
Good alternatives to the Kroc Row include: Dumbbell Row, Barbell Row. These exercises target similar muscle groups as the Kroc Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.