Kroc Row
Primary
Back
Secondary
Biceps, Forearms, Core
Equipment
Dumbbell
Difficulty
Advanced
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Kroc Row is a compound pulling movement that primarily targets your back. Use for back mass building for optimal results.
Everything You Need to Know About the Kroc Row
The Kroc Row is a advanced exercise exercise that targets your Latissimus dorsi. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for back mass building for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters seeking to maximize strength gains. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Kroc Row
Primary
Secondary
Stabilizers
Kroc Row form guide
- 1
Set up like a dumbbell row.
- 2
Use a very heavy dumbbell.
- 3
Row with some body English allowed.
- 4
High reps despite heavy weight.
- 5
Focus on lat engagement.
- 6
Push through each rep.
What are the best tips for the Kroc Row?
Created by Matt Kroczaleski.
Heavy weight, high reps.
Some body English is okay.
Builds grip and back mass.
What are common Kroc Row mistakes to avoid?
Too much body English.
On pulling movements like the Kroc Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Not going heavy enough.
Loading more weight than you can control on the Kroc Row forces compensatory movement patterns that bypass your Latissimus dorsi. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Low reps - this is a common issue that reduces exercise effectiveness.
On pulling movements like the Kroc Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Is the Kroc Row right for you?
Advanced lifters seeking to maximize strength gains.
How to Program the Kroc Row
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.
What are good alternatives to the Kroc Row?
Other Variations
- Strict Kroc Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Kroc Row — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Warm up properly.
- Don't overdo body English.